The Pax gathered under the almost full Beaver Moon which of course led to many comments and much mumblechatter.  The occasion for this massive showing of 15 at Viking was YHC’s 9th Anniversary Q.  The honor of leading this esteemed group of men exceeds words.  F3 has meant a lot to me – even my life as some of you know – so celebrating 9 years of active participation really is a gratifying experience.  

Warm Up – mobility with prone knee to knee swings followed by active hamstring stretches 

15XIC  Hill Billys, 15XIC Windmill, 15XIC Carrot Pullers 

Mosey to the concession building – 18X Praying Mantis for Possum – 

Mosey to the rock pile – grab a rock – execute a series of 10’s (starting with 9 + 1 for good luck to get #10 anniversary – and the total reps add up to 25) 

• Curls at top, Merkins at Bottom 
• Skull Crushers/Carolina Dry Docks 
• Shoulder Presses/Tippy Birds

Last exercise in that area – 18X BLMFers – no clue how many kept form, guessing 1/2 or so but a great way to stop mumble chatter and just listen to grown men groan 🙂 

Mosey up the hill stop at 2nd light – mobility moment with some down dogs + pigeons 

Mosey to launch 

• 18XIC  LBC’s 
• 18XIC  Low Flutters 
• 5XIC – Double Leg Bridges, Single Leg both sides Bridges 

Recover Recover 

Announcements – Christmas Party 12/1 

Prayers – Canuck’s nephew James’ – Cancer surgery tomorrow, an unnamed Pax, Nate/Mental Health challenge

Thanks again all for coming out on a appropriately chilly morning for a Q named Canuck to have the honor and privilege to lead such an awesome group of men in some fitness and follow that up with a good coffeteria.  Thanks JB for the trivia about the number 9.  Here to many more F3 Anniversary’s for all the Pax. 

Canuck