AO: Caruth Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x21
IST x10
Hillbilly x10
Moroccan Night Clubs x20
Moroccan Night Clubs with High Knees x20
THA THANG:
Migration to Snider Plaza (stops along the way for the following exercises)
Burpees x5
Peter Parkers
Lunges x10
Imperial Storm Troopers x15
Parker Peters
Merkins x20
Fun at the Plaza
Backwards run 40 yards, sprint back
25 Plank Jacks
Cora (Dora with focus on core)
Partner 1: run around fountain and back
Partner 2: exercises (Rosalita x100, Freddie Mercury x200, Flutter Kicks x300)
Flapjack and repeato until all teams have completed the exercises.
More Fun at the Plaza
Squats x30
Return Migration
Burpees x5
Long Mosey back
Mountain Climbers
MARY:
Paulinas (aka Reverse Baby Crunch) x12
LBC x12
Penguin Crunch x12
Heels to Heaven x6
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Boney Express, Coach K, Helmet, Icebox, Ina, Special Sauce, Splash, Spread
QIC: AlrightAlright
CIRCLE OF TRUST/BOM:
YHC took this opportunity to talk about a former F3 Winston-Salem brother who took his own life last week. He had fallen into serious depression and had stopped going to F3 months ago. YHC is not an expert on depression, but YHC knows that loneliness doesn’t help. The men of F3 Winston-Salem will always wonder how Hoser slipped through the cracks. This should be a reminder to us that we should constantly be leaning on guys to come back to F3 if they’ve been absent for a while. They need F3 for the fitness, but more importantly they need this brotherhood.
MOLESKIN:
– #kotters to splash and Spread after several weeks off.
– the PAX were pretty quiet during the running portions of the #beatdown
– we focused on core today because many of the PAX want to have fresh arms and legs for the #ironpaxchallenge on Friday. So far the fastest time in the nation is 20:45
ANNOUNCEMENTS:
INSERT ANNOUNCEMENTS MADE FOR THE MORNING.