Dia de Natty

Five celebrants came to the Quarry to participate in the “Dia de Natty”, which is loosely translated as Natty Day. ‘Twas a great way to kick off Natty’s birthday

Warm-o-Rama

Front skip, backwards skip, backwards run, SSH, TS, windmill, pickers and Mercans

The Thang

My day, my rules.  Come get yo bricks! And mosey to back parking lot

1st set – Chest and Shoulders

• 10 part man maker mercans

• Squats with OH press

• Decline brick mercans on curb

• Incline brick mercans on curb

• Front raises

• Side raises

• Reverse shoulder flies

Run around track

2nd set – Back and Arms

• 10 pull-ups

• 10 knee-ups

• Bent over row

• Gun show curls

• Skull crusher

• Tri extensions

• Diamond mercans

• Dips

Run around track

3rd set – Legs

• Squats with curls

• Walking lunges

• Apollo Anton Ono

Run to Ab Station

4th set – Abs

• Brick burpees

• W ups

• Mason Twist

• WWII

• Leg lifts with bricks with each Pax counting down from 10 at their preferred pace

Moleskine

• We welcomed Hefty to the Quarry this morning who joined us from typically posting in the Denver NC area. He had to attend a scout master meeting before work and the Quarry was conveniently located along the way. He indicated that he was planning to shower before work (Pax rudely asked). While he may not characterize himself as a runner, he has done both the Blue Ridge Relay and the Lake Norman Basin Run.

• After announcing it was his birthday, the second item offered up by the Q was the retelling of a crass birthday card he saw one time that “celebrated the anniversary of the day you wiped your face across your mom’s hoo-hah (redacted)”. Perhaps we need another type of disclaimer to be shared at the beginning of these workouts

• Was not sure if that was someone in F3 in his car waiting for the workout to start or just a teacher waiting for school to start. You would be correct on both counts

• Hefty travels a lot for work to other F3 locations, and his research drew him to MIL F3 since we regularly publish backblasts, so he was confident that we would actually be out there. We may even see him back in these parts in the future. Come on back!

• Palmetto 200 recruiting efforts have gotten some traction with Surf & Turf added as a runner and Twister added as a sedentary driver. My doctor advised against being in confined spaces after exercising due to my chronic body odor

• Go Natty, it's your birthday, it's your birthday…..

• Prayers lifted up for Twister and his family on the two year anniversary of his dad’s unexpected passing in a car accident.Twister joined F3 shortly thereafter, glad that our crews fellowship and support can help serve to work through these difficult times

• Appreciate all of the cards and flowers bee-atches. ‘Twas a very nice touch

• Great work men!