Add pax – Samsonite & Mode (?) – phone cut out.
19 pax took on the Extension Ladder at The General for some good old fashion cardio kick-arsing ! 46 temp & 60 humidity with some solid NC spring wind when YHC left the house. This was the shakedown !
Pledge Allegiance led by MQ Landline.
Mosey around parking lot doing high knees & butt kickers.
Warmorama:
SSH x 20 IC, IST x 15 IC, Mericans x 10 IC, Windmill x 10 IC, Toy Soldier x 10 IC
Mosey toward park entrance.
Extension Ladder:
Think 5 – 10 – 15 counts.
Start at the gate about 40 inside the entrance.
5 Squats, run to top entrance, 5 Mericans, loop back to start at gate
10 Squats, run to entrance, 10 Mericans, loop it back
15 Squats, run, 15 Mercs, loop it back
Halt at start with pax who finishes first begin some MARY.
Recover, move to the next "rung" on the ladder deeper into parking lot where cars turn left into lot.
5 Mtn Climbers, run to next spot, 5 Squats, run to entrance, 5 Mericans
Repeato adding 5 reps each time & always looping back to the rung where you started.
Recover & Extend That Ladder to the 1st crosswalk.
5 Scorpion Dry Docks, run, 5 Mtn Climbers, run, 5 Squats, run to entrance, 5 Mercs, loop it back to SDD location
Repeato 10s & 15s
Extend That Ladder !
FINISHING spot at the Flag
5 Burpees, run, 5 SDD, run, 5 Mtn Climbers, run, 5 Squats, run to entrance, 5 Mercs, loop it back to the Flag
Repeato with 10s & 15s
Pax began to negatively chatter against YHC plan for their better Fitness ! Did not see that coming – Ha
MARY:
YHC – Rosalita
Titan – JLo
Special Sauce – Heals to Heaven
Moses – The W
Landline – Slow Mericans ( really dumb) – Ouch
TIME – DONE !
Rumple Molskin:
1 – Thanks to Landline for allowing me to Q at The General & thanks for taking over as Master Q ! U Good People !
2 – Good showing from YHC BRR teammates in Special Sauce, Bagboy, Titan, & Holiday. Training will be ramping up before you know it. Love that CSAUP !
3 – Evidence of strong 1st F in Moses, Bagboy, and Beetlejuice leading and finishing strong just like the Tarheels. Yes I am a Syracuse fan, but was actually a Tarheel fan first – yes strange. Visiting cousins in Wilmington in my younger years got me hooked on the Tarheel Blue & watching players like James Worthy, Sam Perkins, & some guy who just started playing only in high school. Michael something. Never know what happens to some players……….
4 – Truly grateful for the complete, full gifts of F3. When we first moved here in 2010 I worked from home & had no "guy time" for too long before DT dropped the EH bomb on me in Oct 2013. I needed it then, & I need it now as much as possible. Only one group reminds me of F3 & that is AA. Both with simple philosophies that in ways are very similar. U can show up & do the work, or U can stay home & IT will not work. It works if you work it, SO work it ! Really, who you gonna tell………… Try to enjoy every day as much as possible, because tomorrow is NOT guarenteed.
Love to the Pax !
Mayhem (in the AM)