A pax of 20 did things that a Ho likes to do to start YHC's celebration of 2 years of F3. Code Blue's 2.0s showed for their 2nd beatdown and rightful naming…welcome Stars & Stripes…great work today:
0500
YHC and Garbage Plate took to the greenway and met #TheStandard with 3 quick miles…preciate the push brother
0530
WARM-A-RAMA:
SSH x 30 IC
IST x 10 IC
Cotton Picker x 10 IC
T-Bones x 15 IC
Burpees x 10 OYO
THE THANG:
Mosey over to ramp
Partner 1 bear crawl up the ramp; 10 CDD; sprint down
Partner 2 Burpees AMRAP
Flapjack; continue to 100 Burpees total
Mosey to the singing bears
Partner 1 run down around Birkdale Christmas Tree and back
Partner 2 Merkins AMRAP
Flapjack; continue to 200 Merkins total
Mosey to the hill
Partner 1 sprint up and back
Partner 2 squats AMRAP
Flapjack; continue to 300 squats total
Mosey back to the singing bears
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Crunchy frog x 15 IC
LBC x 10 IC
Burpees x 10 OYO
Recover recover
COT
NMS:
- Welcomed 2 FNG's this morning in Adam & Aaron Zimmerman…now known as Stars & Stripes…it won't get easier but you will get stronger
- ~2 miles of running today; DORA always delivers at Hollywood. Hippie brought out DORA at Hollywood at my 2nd F3 post so it seemed fitting to continue that trend today
- Burpees heated it up and calmed down the mumblechatter early; ~70 burpees total
- Lots of pax just gettin to work this AM…strong work all around
- Several pax seemed eager to get in the pond…Spearhead launches tmw at GCC
- Lego has the Q at Dragon Slayer tomorrow
- Part 2 of this beatdown continues at The Foundry on Friday at 0530
- My first post was back on Dec 29, 2014 at Arnies Army and no one showed up as it was Murph Monday (unbeknownst to me), so I was grateful that 19 other pax showed today
- Thanks to Holiday for the opportunity to Q at Hollywood and as always thanks to the Lake Forest Men's Ministry for the EH (Email Headlock in my case). Thanks to the pax for the constant encouragement and motiviation to be a better man. F3 has been such a blessing in my life. Make sure you are always EHing those that need the gift, those that need to be reintroduced to the gift, and those that have the gift but need to be nudged to LEAD. Until the next time…
Don Ho