This morning 9 men woke up, rolled out, and showed up to enjoy a morning stroll through Winthrop University’s campus. 5:15 came a bit early this morning and the Pax were dragging a bit. No worries, we still filled the 45 minutes with mumble chatter and some exercises.

Warm Up

Nothing special here:

• 25 SSH
• 15 IW
• 15 Windmills

At this point the meter maid, rent-a-cop, 5.0 showed up, so we mosied on.

The Thang

Mosey to DiGiorgio Campus Center

• While taking turns doing Shoulder tap Merkins, the Pax held a People’s Chair
• 25 Squats
• 25 Calf Raises
• 25 Dips
• 25 Derkins

Darn if the Popo didn’t show up again, so we mosied on.

Mosey to Scholar’s Walk

• High Knee to end of walk
• Butt Kickers back
• Karaoke to end of walk
• Back Pedal back
• Full Sprint to end of walk
• Jog back

Mosey short distance to the circle greenspaces

• Hold the Plank while taking turns running around the large circle (Riddler named Wheel of Plank). Plank varieties included:
  • Standard Plank
  • Elbow Plank
  • Right hand high
  • Left hand high
  • Right foot high
  • Left foot high
  • Right hand high while in elbow plank
  • Left hand high while in elbow plank
  • 6 inches

Slow Mosey back to Oakland Pres for 6 Minutes of Mary. Exercises included:

• LBCs
• Peter Parkers
• Crunchy Frogs
• Freddies
• Protractor
• Standard Sit Ups

Moleskin

Great work today. Our slower pace today was hopefully a welcome retrieve from the past couple weeks of beatings we’ve all endured. Thanks Hasselhoff for crossing the river to join us. I hope Bogey and Popeye made it to the bathroom since both nearly Elvised during the workout. Great job York and Burgundy being our gazelles today. It wouldn’t surprise me if both of you went for an extended run or followed today’s workout with a trip to the gym (#BeastMode). Excellent leadership by Riddler taking care of our 6 today. I see River Rat and Turbine getting stronger every week. You guys are all doing the right things and I’m proud to call you brothers.

Remember that “A cord of 3 strands is not easily broken.” Continue to rely on God and stick with your brothers. Between you, Christ, and other men – you can overcome anything!

Announcements:

Crimestoppers Pancake Breakfast at Fatz Café in Rock Hill 9/19/15 from 8-10. Bring your families and support this cause. $7 for adults and $4 for children 4-8. Includes pancakes, sausage, fruit cup, coffee, tea, milk, or juice. Reach out to Popeye for additional details.

Susan G. Komen Race for the Cure – 10/3/15. Click the link to join F3 Nation Turkey Punchers . Help support this worthy cause. http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team

Oct 24 (Saturday) @ Leatherneck (near Columbia) – F3 registration is open until Sept 12, so get your teams organized!  Check out this pre-blast from F3Nation, and this information specific to The Fort. Contact Old Bay with questions and/or your team info.

Prayer Request:

Injured F3 brothers (Shrute, Van Damme)