Warm-up:

• ~35 SSH (Cadence: IC)
• 15 Weed Pickers
• ~ 2 minutes of Sun Gods; big, small in both directions
• 25 Squats
• 10 Burpees OYO

The Thang:

We started this virgin, but not really a virgin VQ by taking a full mosey lap around the park and moved to the side parking lot for the warm up.  This QIC almost lost the PAX by not picking up the 6 but quickly recovered by moving in to the warmup and ignoring the relentless mumblechatter.  After an almost flawless mission statement of F3 and the 5 core principles, the PAX reminded me that I didn’t start one of counts perfectly on the warm up.

Another lap around the park led sparked more mumblechatter and we moved in to the meat of the beat down.

There were 4 Stations across the grass field.  We ran to each station on the way down and did bernie sanders’ on the way back

Round 1:  15 x 4 Merkins OYO, 2o x 4 Big Boys on the way back in cadence

Round 2:  15 x 4 Hand Release Merkins OYO, 20 x 4 Squats on the way back in cadence

Round 3:  15 x 4 Mountain Climbers OYO, 10 x 4 Star Jumps on the way back in cadence

Round 4:  15 x 4 V-Ups OYO,  10 (x 3) + 25 Flutter Kicks on the way back.

Notes and Observations: 

Bear Crawls were added between stations as needed to control the excessive mublechatter

Burpees were added as a result of complaints

The Q was outsourced to other PAX members to lead counts on the way back.  Feedback was given that the Q should lead the counts but the feedback was not considered viable and discarded.

Grimace, Panhandle, Vanilli and Saluki all were impressively all first finishers on the way down, completing 5 pull ups that absolved PAX members of any non completed sets.

We Moseyed to 2 rounds of Dodgeball were team Bravo (2s) smoked team Alpha (1s).   Any shots taken above the waste resulted in 10 burpees, and shots below the waist resulted in 20 squats.

Most of the PAX were civil, but Chubb attempted to mutany to make his own rules when he didn’t like the ruling on the court.  His complaint was dismissed, but we appreciated his professional dodgeballs.

We moseyed back to the flag where we did 4 minutes of mary with nearly 3.5 minutes of which were American Hammers.

It was a great group of men to spend a 30 degree morning with!  

Until next time, Harbor Freight