First of light for the right, and to build our F3 Might, the F3 Nation goes rolling along. Proud of all we have done, we do calisthenics and then we run, the F3 Nation goes rolling along. 11 PAX started with Hi! Hi! Hey! And then we were on our way. Commando counted off cadence loud and strong; for where ever we go, you will always know that the F3 Nation goes rolling along.
Our story
Welcome Whirlie from Winston Salem. We appreciate you coming out to burn off some of the Holiday Merriment we have all been enjoying.
We started off with a mosey around the parking lot which included high knees and butt kickers.
Warmup
SSHx25
Windmillx15
ISTx15
Moroccan night club x50
‘Mericansx10
Pick up you shell casingsx15 (thanks Titan for the creativity)
Mosey to the playground
Burpeesx5
Pull Upsx10
‘Mericansx20
Dipsx20
Lt. Dansx10
Burpeesx5
Pull Upsx10
‘Mericansx20 (Drill Sgt Commando pointed out that Private Stapler was doing half counts – Thanks, I thin 🙂
Dipsx10
Run over to the back of the school where Commando led us in some 8 Count Pushups (Primo helped stop the madness with concerns of my health. Thanks, I think 🙂
Run over to the other side of the parking lot and partnered up for running and exercises.
Partner 1 Runs and partner 2 does Mountain climbers – Switch
Partner 1 Runs and partner 2 does Carolina Dry Docks – Switch
Commando let us in some High Jumpers
At this time Titan left us. Good luck with the new job Brother!
Partner 1 Runs and partner 2 does Jump Squats – Switch
Run over to the pillars in from of the school for some wall sits, air presses, balls to the wall, incline ‘Mericans on the benches and dips with a repeat.
Mary
Low Flutterx15
Rosalettax15
The Wx15
Pretzel Crunchx10 each side
Dying Cockroachx15
WWII Sit ups x 10
Help from the PAX in closing us out
Primo – Homer to Marge (always a crowd pleaser)
Landline and Soprano for the Slow Low ‘Merican x10 – That sucked, but was just what the doctor ordered
Thank you Titan for allowing Commando and I to Co-Q. It is really special to be able to come out with my son and work together before he heads back to AIT for more training.
Titan will be handing off the keys to Cousin Eddy soon. I love the energy that Titan brings and I am looking forward to Cousin Eddy’s approach to an awesome AO. Fission is special to me as it was the first AO that I attended as well as the first AO that I brought Commando to.
Thank you to all the PAX and the support you provide. F3 has been a life changing experience for me and will be in the future as well.