17 Pax gathered in the gloom in the shadow of the Harris Teeter. FNG – Phil Goodman joined us courtesy of an EH from Cobra Kai. That's his 12th FNG – strong work.
As Outlaw welcomed me to his playground – he wished me a Happy Birthday. As my birthday was last month – I was confused, but suspect he was hoping I would pick up the tab for coffeteria to celebrate. (Fast forward to post workout – I was contemplating picking up coffee for the crew – but Moses beat me to the punch. Happy Birthday Moses!!)
Warm-O Rama
– Mosey to the side parking lot. All of your favorites – SSH, Windmill, IST, Mountain Climbers, Toy Soldiers
– I'm not sure if Cobra Kai can't count, or if he has a master plan to throw the Q off by loudly counting incorrectly for nearly every exercise. Happy Birthday Cobra Kai !!
TheThang
– Mosey to the base of Horseshoe and find a partner
– Partner A – runs to the top of the hill, Partner B – does AMRAP of an exercise. Flip Flop Repeato – THRICE
– Exercises – Mericans, Squats, LBCs
– Find a spot on the guardrail for…
– One Leg Squats 10IC each leg
– Incline Mericans 10IC
– Decline Mericans 10 single count OYO
– Dips – 25 Single Count OYO
– Back to the base of the Horseshoe for Round 2
– Same Drill – same 3 Exercises
– Happy Birthday Lonestar !!
– Total Trips up 6 – Mosey to the Rock Pile – One Rock per PAX – head to the Fire Station lot
Rock Exercises were….
– Curls, Overhead Press, Slow Squats, Chest Press, 7 Gun Salute (High Curl, Lowe Curl, Full Curl)
– A question was raised as to what the PAX was supposed to do when the Q announces one exercise and does another. There was no answer given. Happy Birthday Stromboli !!
– Put your rocks back – head to the Fire Station flag for the Pledge and a moment of Silence
– Mosey back towards the launch, detour to the courtyard
– Partner A does People's Chair while Partner B does 10 step ups IC, Flip Flop Repeato
– Round 2 – Repeato with People's Chair and 5 step ups IC
– Mosey towards the launch
Mary
– Upon arrival begin WW2 sit-ups, once the 6 arrived we did 5 more
– Pretzel Crunch
– Dying Coackroach
– Downward Dog/Pigeon Series – Happy Birthday Jazzy !!
52 Years + 1 Month Moleskine
– Great group today – was an honor to be among you
– Outlaw collected some $$ to give an extra tip to our favorite Barista Lisa. We appreciate her smiling face and banter – and she appreciated the gesture. Be Kind – Always.
– I was told Q's need to stay off the Horseshoe on a non-Horseshoe day. But since it wasn't my birthday – I broke the rules.
– Phil Goodman is our FNG – he went to SUNY Binghamton, he is married with a 2.5YO daughter, he works in logistics and he is a Yankees/Giants fan – which pleased some PAX and angered others. Great to meet Phil and can't wait to see him at a post real soon.
– Prayers up for the Boesmiller Family as they grieve the death of Jessica – wife to Mark and the mother to 4 kids between the ages of 4 and 13. We also prayed for Cobra Kai's sister, Melanie, as she continues her treatment for breast cancer.
Birthday or any day – it's always a HOLIDAY with the community that F3 gives us all. Don't take it for granted and keep expanding our circle.
Peace,
Holiday