17 Race City faithful gathered at 0650 on this beautiful spring morning, prior to the beatdown ruckers rucked and runners ran… #wedowhatwedo
Mosey to the short track, butt kickers, goose steppers, karaoke circle up.
20x SSH IC
10x IST IC
15x MC IC
10x Cotton Pickers IC
Mosey to the upper rock pile, Q's instruction was to pick a #DBAP Rock, then meander to the bottom of the hill. Rocks down in front line up facing ball field.
The Thang:
Full deck of cards, # on the card determines count, suit determines movement.
Jacks=11 Queens=12 Kings=13 Aces=14
Diamonds=Mericans, Hearts=Thrusters with rock, Shamrocks=Low flutter w/ rock press, Spades=LBC Jokers=Quadraphelia
Put rocks back mosey to the stairs, run up stairs run down hill 5 burpees, repeat dropping 1 burped each round until complete.
Gather on the wall for calf raises x20 IC, run up the hill, preachers chair 1 min(quiet time to pray for Olive's family) bear crawl down hill, dips x10 IC, repeato (next go around pray for the soldiers) crawl bear down, dips x20 IC.
circle up for Mary:
20x SSH IC
25x Freddy Mercury IC
15sec ABMB
20x Mason Twist IC
20c J-Lo IC
1 min Elbow Plank
Recover Recover
So humble to be able to lead this group of men, F3 means so much too me- grateful to be able to give back. In Metro style we had a first post naming, welcome Chemtrail! Good work pax.
Moleskin:
Thank you Chief for being you- some people just bring the best out of people.. Mailman glad your belly ache is recovered love seeing you, Cupcake thanks for always being down for a ruck. Lear you are a freak- we should all aspire to age like you. Deep-end getting leaner and meaner but nicer???? Lambeau you led men today, not many kids your age can say that, Tick Tock I EH'd you and you stayed #winning. Whimpy- honored to be able to work with Americas finest, you stay safe out there! #frogmanatf3