Apologies for the late back blast – schedule was a bit nuts the last 24 hours.
After several tweets – several of us ahd done what we could to encourage Blackbeard to join us. We showed up in the gloom and so did he – head lock accomplished.
Here's what we did – as best as I can remember…..
Warm-o-rama
Short mosey – circle up/disclaimer
All the regulars – SSH, IST, Cotton Pickers, Mountain Climbers, Squats
Run a lap around the parking lot
The THANG
?Even though the rain was holding off – we headed for the picnic tables under cover
A little bench work –
15 Alternating Step Ups OYO
10 Incline Mericans
10 Alternating Step Ups OYO
10 Incline Mericans
5 Alternating Step Ups OYO
10 Incline Mericans
Another lap around the parking lot
Grab a rock and head for the track
Bear Crawl while pushing your rock
Lunge Walk
Circle Up – Curls, Shoulder Press, Bent Over Rows, Skull Crushers, Reverse Curls
Bear Crawl while pushing your rock
Lunge Walk
Put 'em back
Head back to the track
Sprint the straigh-away ~100 yards
Head for the shelter – People's Chair With Air Press, Repeato
20 WW 2 Sit-ups
Back to the track – sprint back to whence we came
Partner Up
Partner 1 Bear Crawl, Partner 2 Burpees (3) than catch your partner
Repeato – Repeato
Last Sprint towards home
Mary
?Pretzel Crunch
Low Flutter
Dying Cockroach
Elbow Plank
Moleskin
?- This was a vocal group – a lot of fun. Etch lead the counting all morning, which is really worth the price of admission.
– I probably won't be able to express what I was thinking – as I reflected about this group. But here goes – – 6 fairly seasoned PAX. We all know each other – all had past experiences with the rest. But for some reason, some how – this was the group today. We won't have this configuration, like this again. That's what you get with F3. You show up – and it's an adventure every time. A uique dynamic. It's one of the many cool things about F3.
– Thanks to T-bone for the chane to Q – this was partial payback for your Hollywood Q's. You're always welcome.back.
– Reach out to your brothers. Sometimes a few well placed tweets are the difference between posting and a fartsack. #ISI
Blessed to be among you,
Holiday