Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.
5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.
Warm up:
SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuff
Mosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6
Mosey to the Shaft for Benjamins.
2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round
Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.
1. Stone Mountain, Bear Crawl, Mountain Climber
2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
3. Squats, run, Renegade Row
4. Reverse Grip Merkin, Bear Crawl, and something else.
Mosey back to the Gazebo for more Benjamins with Core focus.
1. Little Manny Crunches, run, LBC’s
2. Crunchy Frogs, run, Hello Dolly
Mosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.
Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.
At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.
Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.
Announcements:
Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.
Zoolander’s 6 year anniversary Q next Saturday.
Here’s to 5 more years 👊
SYITG, Akbar
