Not listed: FNG Greg Rogers…eagerly awaiting a cool F3 name; yes, Greg, it's all settled.
Thang:
Warm-o-rama through the parking lot: mosey to one corner for SSH; mosey to another corner for IST, one more mosey for windmills. After much grousing by Outlaw (surprise suprise), the warmorama was finally finished.
Mosey to planter boxes for 2 rounds of:
– People's chair (with alternating toe-touches, air presses, straight leg extensions)
– Dips
– Derkins
The irony is rich here. While Moses was leading his people, Outlaw was prophesying that YHC wouldn't remember the counts on these exercises. Trudat.
Mosey to Pavillion and the 4-corners:
– backwards run, plank
– backwards run, plank
– karaoke, fingertip plank
– karaoke, mosey to gazebo
Partner wheelbarrow derby across the gazebo; flapjack and REPEATO
In groups of 3:
– 10 partner assisted reverkins, cycle each person through
– 10 curl your partner while partner holds static curl
Makhtar N'Diaye x10
Glut extensions x6 each side
Calf raises on the gazebo steps: x10 with toes out, x10 with toes in, x10 with toes straight
Mosey to starting point:
– alternating ab exercises and sprints, 4 times
– Merkin time bomb to 6
Recover Recover
Moleskin:
1) first of all, a hearty welcome to Greg Rogers, FNG. He followed his brother, WingNut, into battle today, forgetting about all those times when his big brother duped him into 'going long' and walking away. well, this time it's the real deal, Greg. You can trust WingNut on this one. F3 is good for you. Well, it may not have felt good today during the wheelbarrow and sprints, but it IS GOOD FOR YOU. Just imagine trying to do this by yourself. I would never have worked that hard on my own.
2) Primo is the backwards running machine, not to be outdone by Hat Trick. Strong showing on the 4 corners from some really old guys
3) Outlaw is redefiining his Wheelhouse exercise. In the meantime, he's excelling at blah, blah
4) Big Rock, Dry Rub, Suds, and Tiramisu wanted to say something today, but couldn't get in a word with Outlaw talking all the time. Maybe it's because y'all were exercising and Outlaw was just talking?
5) Hollywood Larry Bird'ed YHC on the wheelbarrow derby…if you count his cadence. If our arms were the same length, he'd have beaten me by 3 strides. You're strong for a movie star.
6) Waffle – I tried to build in some exercises that accomodate Arthur…not too bad, I hope
Thanks for taking us out, Outlaw…and for the coffee!! Enjoyed the 2nd F at Madelyn's Coffeeshop