This is not Orange Theory

Sunday will be the first annual F3 fun day. Veterans Park Pavilion number one next to the playground. 3 PM to 5 PM please bring some food to share and your drink of choice. Families are encouraged to call. Check Slack for more information.When 5/22/2019

Where HMP Hump Day

QIC EPO

Pax

Wreck it Ralph, Gravity, Mayhem, 8-penny, Dixie Chick, Niles, Tiny Dancer, Blue Steel, Pony Express, The Adjuster, NKOTB, Magic Wand (FNG), Kryptonite, hello kitty, gum tree, floppy disk,  seahorses, and puffer (FNG)

20 packs showed up to Hugh McRae Park hope they beat down. The men were motivated. We had to FNG‘s. It was good to see some of the old gang but I must admit I have never worked out with over half of the guys at the workout today. Still is incredible to me how much we have grown  in the last couple of years.

The Thang

We started to warm up with 25 seal claps, 25 mountain climbers, 50 flutter kicks, and 25 squats.

We then slowly moseyed over to the basketball court.

Will start with 11’s. But let’s make it hard. Burpee‘s on both sides. That’s right  burpee‘s on one side Burpee‘s on the other. That ends up being 110 Burpee‘s. Hell yeah! Who is motivated?

This is not orange theory or planet fitness. You will get your moneys worth.

If you finish before everyone else get in the Al Gore.

Once we finish we assemble into columns on the road. The next iteration will be the bear crawl Indian Run.

Get in the bear crawl position and everybody starts crawling. Last man sprints in a bear crawl to the front. We continue this all the way to the stop sign. This exercise truly sucked. And you know what they say if it doesn’t suck it sucks.

At the stop sign we then started a lunge walk Indian run  all the way to the pull-up bars.

The next  iteration will be Cyndy, five pull-ups, 10 Merkins, 15 squats. Rinse repeat six times. Help the man in front of you if he struggling with his pull-ups.

For this next section we lineup   In a single column. I asked for the slowest runner to be a  identified. Wreck it Ralph’s steps forward. He will set the pace for the Indian run back to the flag. Everyone else will either do a traditional Indian run or will run around the formation once or twice in order to make this hard as possible.

Upon return to the flag we do 25 American hammers.

COT

Prayers for Gravity and his family as are dealing with medical issues.

It’s time to start planning for the blue ridge relay. See Mr. Kotter.

Sunday will be the first annual F3 fun day. Veterans Park Pavilion number one next to the playground. 3 PM to 5 PM please bring some food to share and your drink of choice. Families are encouraged to call. Check Slack for more information.

Moleskin

Congratulations to the new members of F3, magic wand and Puffer.

Thanks for everyone for showing up today. Thank you for letting me leave.

EPO out

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