From Gen X to Millennial

Date: 5/3/2019

Count-off & Name-O-Rama:
PAX: Alright Alright, Sambuca, Teasip, Coach K, Ice Box, Sally
QIC: Rump Roast
AO: Caruth Park
F3 Disclaimer & Welcome: Given
Cotton Pickers x 12
Ranger Merkins X 13
Windmills x 12
Mickey Mouse Merkins (WDW) x 5 OYO
Mosey back past the soft top, over the bridge, to the lil bronze statue. 
Tha Thang:
Run DMC’s
Run around tennis court – 20x Diamond Grip Merkins
Run around tennis court- 20 Merkins
Run around tennis court- 20 Carolina Dry Docks
Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across tennis courts
2x Burpee + 4 step/count Bear Crawl across tennis courts
3x Burpee + 4 step/count Bear Crawl across tennis courts
4x Burpee + 4 step/count Bear Crawl across tennis courts

Howling Monkeys
Ring of fire style – Circle Up, 10x MH
Went around the circle 2x
Millennial – (a nod to my still fairly new job at TripActions, a Silicon Valley based start up)
Goal is 2,000 as a team/ full pax does 100 reps each. teamwork, stay together but, 1st one to 100 everyone runs.
1)  SSH x 100
2) calf raises  x 100 (Omaha’d 50 reg and 50 toes out)
3) Merkins x 100
4) LBC’s  x 100 (I’m calling this Mary since we finished on it, Ha!)
And just for grins ALL the stuff we didn’t have time for… 
5) mountain climbers  x 100  
6) flutters  x 100
7) shoulder press  x 100
8) squats  x 100
9) IST’s  x 100
10) burpees all together  x 100
Circle of Trust (CoT):
Welcome back Sambuca, it was my first time meeting you. Loved the sweat shirt and the dedication to keeping it on in 70 something degree weather! I look forward to working out with you and helping you get better. Rump prayed us out. 
I was ridiculed, told I would be reported to F3 HQ, and might be called out on the podcast tomorrow for not featuring SSH’s and IST’s in the warm up. Oh well! The Merkins apparently reminded everyone of yesterday and let them knew I meant business. I have to admit, after the mosey and then going directly into the Run DMC’s I was cussing myself by the second lap around the tennis court. When we got to the Bearpee’s and Teasip asked “Is this how you feel when we run?” I knew I was doing something right. During the Millennial I liked that we all stuck together, and me being the 6 got picked up on every down and back. I also have to make fun of myself, Alright Alright pointed out that I wanted the tennis court lights off and the irony of me not being able to read my cheat sheet because it was too dark and too small! I’ll just have to work on the it until I can remember the Millennial by heart… Remember practice makes perfect! Good work out men.
Q Source today @ 1130, usually Preston Center-ish