9 Pax got in a good core work out at Emmaus this morning, as the smell of “lavender” filled the air.
Disclaimer
Mosey to Checkpoint 1 (Tennis Courts)
Traveled through the outback to get coupons/blocks (no Pax were injured during this time)
Warm A Rama:
-Side straddle hop x25
-Hillbillies x20
-Toy Soldier x20
-Slow windmill x10
The Thang:
-overhead press x20
-skull crusher x20
-curl x20
-bent over row x20
-squats x15
What's that smell?…
On your 6:
-rock the block glute bridge x20
-lbc’s x25
-chest press x20
-windshield wipers x15
-snow angel (a Toby favorite) x20
-WW II’s x20
-Suzanne Somers x20 both sides
-Hello Dolly x20
-Rosalita x20
-Homer to Marge x20
-Freddie Mercury x20
-V-up crunch x20
-mericanators (5 diamond, 5 regular, 5 wide)
Mobility moment
Put up blocks
Mosey to movie courtyard (checkpoint 2)
On your six:
-Basic plank (hold)
-Star plank (hold)
-Peter Parker x15
-‘Mericanators x15 (5 regular, 5 diamond, 5 wide)
-Dips x15
Mosey back to checkpoint/base
Recover Recover
Circle of Trust/Prayer
Moleskin:
There was some mumble chatter about YHC’s core exercises being back-to-back with no break, but we persevered through the pain.
Crocs debated during his post if he should’ve gone to another. I think after the work out he was glad that he came though.
Nair had a bum foot and still kept up for the mosey!
Tammy Faye decided to run from his house to checkpoint. Dude’s getting some miles in lately. I think he also used the biggest coupon he could find today. His arms are huge anyway, so I’m sure he thought nothing of it.
Church Mouse will likely be leading F3 in a few years, but right now his focus is on how to navigate the sibling rivalries involving his sister. The Pax offered some deep thoughts here about life.
Dingo is a stand-up guy and is always consistent. It is evident that Church Mouse has an excellent role model.
Big Montana wanted to go another round, but we just ran out of time. He showed up strong today.
Turbo left our post to go run a few miles on his own afterwards. More power to him.
Red October is on the IR with his arm, but still showed to remain active and keep up with his fellow Pax. He and his dog walked while the Pax did their thing. This is a good reminder of the importance to still remain connected with your brothers-even when the IR hits. Proud of you man for setting that example.
Always a pleasure to be with my F3 brothers in the gloom.
Toby out