Warm-o-rama
Mosey to the end of Gasoline Alley for some warm-up exercise consisting of 15-SSH; 15-IST; 15-Strawberry Pickers (PC Cotton Picker); 15-Windmills; 15-'Mericans; 15- Mtn Climber ; ALL I/C. Mosey pon back to PAC Racing Springs (the AO formerly known as Track-Scan) along the way YHC realized my phone was still attached so I deposited it at my modus transportation.
The Thang
All Pax grabbed a block and after promptly removing any crawlers which might induce an anaphylactic reaction, circled up for the pain portion of this mornings anniversary festivities.
15 – Skull Crushers
15 – Curls (for the Girls)
15 – Overhead Presses
15 – Squats (with block)
15 – Flutter Presses
15 – Outhouse Curls…hmmm…sensing a theme
Put down blocks and the transverse lot to bottom of hill for Quadraphilia up, regular mosey back to the party circle for….
2 Rounds of Repeato
After the thrid round of lifting heavy things and putting them down, the Pax neatly stacked the blocks (now on a pallet, thank you Loveshack)
Return to the front for…
Mary
WWII (Chief); Mason Twist (Loveshack); Movin' On Up (Cheez Whiz) – Recover, Recover!
Moleskin
-YHC was humbled once again to lead this fine group of men in our futile efforts to look better naked. Thank you for Three Years of Laughter and Pain (definitely not in that order)
-Prayers for Tick Tock and his family as well as all the Pax who are quietly needing them
-If you are on the newer side of belonging to this gang, nee club, you are not getting the greatest benefit of the F3 experience until you Q and lead your fellow Pax. Please consider taking the lead at an upcoming wokout. If you are not yet feeling that is a safe space for you, there is an upcoming Q school at the Glen on July 7.