YHC jumped on the Q today as it is my 9th F3 anniversary. Needless to say when I signed up I didn’t realize it was also Presidents day, and a day off. Therefore, I adjusted the start time to 7:00 as I knew we could get a late crowd. And, we did. YHC had also planned an extensive running workout. However, when I learned AM-PM was hobbled, I audibled the entire workout to make it exclusive for all. And here is what we did…

Disclaimer

Mosey to the green across from Starbucks

Warmup

Slow Windmills

Dwight Shrutes – side to side and front to back

Arm Circles

IST

The Main Event

Ladder time

10 Incline Mericans/1 Dip with a Lunge walk; 9/2; 8/3 & add in bear crawls, crab walks, and Hip openers

Next Ladder

10 partner bench squats (those benches were heavy)/1 Decline Merican; quadraphelia between exercises; 9/2; 8/3…

Mobility Monday Moments

Ankle dorsiflexion Mericans (downward dog from table)

Downward dog toe taps

Pigeon

Leg extensions

Spinal twists

Moleskine

AM-PM tweaked his ankle trail running yesterday so as mentioned above I changed up the workout to include him, and I think it worked. Great job today and safe travels to Orlando. Also, thanks for reminding me Possum was looking for an OTB workout today, which lead to the late Berean.

Possum was my inspiration today as he lead us last month for MLK OTB and it was a butt kicker. I hope I was able to return the favor today. Though I struggled to keep up with you. Hope you had an awesome time in Raleigh.

AOL found us right as we were getting started and dominated the work from there. He was brave showing up in only a t-shirt, but once we were moving he had the right idea. I was sweating in no time.

Hippie is loving his sabbatical and what’s not to love – workout with friends, have coffee with friends, do some stuff around the house, walk to a drum exhibition at the Waymer Center, probably swim and bike at some point. You are literally living the dream.

Mulligan was the first Pax I saw as I walked up the the start this morning. He is getting back to full bootcamp strength after many months of running. Awesome work.

Peart Plus also was going to skip the workout due to an appointment but again, I applied the F3 pressure and he joined us and proceeded to crush it. Great work brother.

Toxic was a game time decision with an early morning meeting today. Glad you were able to join and call out your obligatory BS calls and other various and sundry topics.

Talking Heads was dominating the work today as well. Always great to see him at a bootcamp when his schedule allows. Strong work.

Crocs did a double down, which is defined as Arnies then off for a gas station shower, then coffee, then the late Berean. This is also coming off a relay this weekend. It’s amazing how you do all these things and keep getting stronger. Youth is definitely on your side.

Upcoming events – QvQ (see Scrappy); The Jaeger in Fort Mill 3/11; Cleanup in Smithfield park 3/11…

Prayers for all the people suffering in Syria and Turkey from them devastating earthquake. Prayers for all the Pax with aging parents and the struggles in caring for them, and prayers for all the unspoken.

Until next time when I SYITG

UM