14 PAX and one puppy showed for the party at the General. It was cooler because they did or was that the weather? In any event this is their story.
Warm Up
Side Straddle Hopx25, Windmillx10, Imperial Storm Trooperx10, Toy Soldierx10, Moroccan Night Clubsx50, Mericansx10, Pickersx10
Count off 1 to 3
Head over to the playground
· x10 Australian Pull ups
· x10 Dips
· x10 Incline ‘Mericans
1s – 10 Pull ups
2s – 15 Decline ‘Mericans
3s – 20 Squats
· x15 Australian Pull ups
· x15 Dips
· x15 Incline ‘Mericans
1s – 10 Pull ups
2s – 15 Decline ‘Mericans
3s – 20 Squats
· x10 Australian Pull ups
· x10 Dips
· x10 Incline ‘Mericans
1s – 10 Pull ups
2s – 15 Decline ‘Mericans
3s – 20 Squats
Head over to the Rock Pile and Pick a Rock
Goblet Squatx10, Curlsx10, Skull Crushersx10, Bent over Rowx10, Chest Press with low flutterx10.
Run to the corner and back – repeat for 3 times
Return the rocks
Mary
See Waffle House's Mary at Fission with some minor modifications (No Burpees or WW2 sit ups) https://f3lakenorman.com/backblast/running-keeps-you-warm
Moleskin:
Omega and Yosemite rolled in first noting that we are now officially in sweater weather season. Deep Dish showed up shortly after with full gray matching cotton sweatshirt and pants from the Gnarly Goat clothing line. Trademark pending.
Roadie correctly guessed that there would be limited running. Not sure, what tipped him off, but I heard Omega explaining to someone later on that he knows a dude that has a hard time running because they are too muscular. Here I am thinking it was because I am fat and out of shape. Going forward I am going to use the fact that “I am so JACKED that I cannot even run my dude”.
Toxic was sure to point out my one legged side straddle hops. As soon as he mentioned it, I could not figure out how to get my rhythm. I believe Lone Star and Three Rivers rolled up during this degeneracy.
Jersey Boy hung with the crew, but did his own routine because of injury. By the way, how many calf raised did you end up doing? Careful, you may have a new injury. Feel better soon Brother.
As Tuffy correctly pointed out that he, Titan and Hat Trick experienced déjà vu all over again during Mary as I closely followed Waffle Houses Mary from Fission the day before, excluding Burpees of course.
Dingo had to leave before the COT, which everyone assumed it was because he needed to take care of any emissions, which may or may not have occurred during the rockwork.
Thank you Eeyore for allowing me to Q and to my F3 Brothers for brightening my morning each day.