Warm-O-Rama

SSH x 15 ic

IST x 15 ic

Windmill x 10 ic

Long Snapper x 10 ic

Toy Soldier x 10 ic

Merkins x 10 ic

The Thang:

Jog to 1st corner of the square / 10 merkins ic/ 20 LBC’s ic

Jog to second corner of the square / 10 merkins ic / Low flutter x 20 ic

Jog to 3rd corner of the square / 10 merkins ic / Rosalita x 20 ic

Jog to Charles Town road / 10 merkins ic / Freddie Merc’s x 20 ic

Jog to rock pile / merkins x 10 ic / Curl  x 10 ic / front press x 10 ic / Skull crusher x 10 ic

Repeato: merkins x 10 ic / Curl  x 10 ic / front press x 10 ic / Skull crusher x 10 ic

Mosey to the American flag for Pledge of Allegiance 

Jog up to Jetton road / merkins x 10 ic /  LBC’s x 20 ic

Jog to south side of Harris Teeter / peoples chair / airpress x 20 ic / Repeato

Jog back to parking lot for The Crunchy Frog

Recover Recover

Great show of men at the best AO in Cornelius. 

Great to see Travolta!!

Apologies to Hatrick who was not happy for a merkin fest on the day after the Murph. 

We ran approx. 1.5 miles

This was my 12th year anniversary in F3….ooops wait a minute…..make that 11 years as both Callahan and Outlaw quickly jumped me (like a fat kid on a cupcake) to correct it to 11 years.  At 61 the years old the years just fly by……so I stood corrected!

We need to get Gatsby logged into the F3 website. I could not add him to the attendee list.

Prayers to Greyhound for his stepmom’s recovery

Thank you Callahan for taking us out in COT

Many thanks to Outlaw for allowing me to take the Q.

Special thanks to Shaken for EH’ing me for months…..to come try his little faggy workout. Best move I made in many years (11 years that is….Outlaw & Cally).

Thanks to all you guys for the inspiration you give me!!