It was great to see all the cars pulling in on such a hot and humid morning.  I haven’t lead 22 PAX in a long time, must be spring/summer.  I hope to see you all out there this winter when it’s 30 degrees, this is really my favorite time to post.   That’s really when you get to know a lot of the guys and really dig into the 2nd and 3rd F’s.  A short disclaimer and we took a short mosey over to the soccer field for warm up.

Carolina Dry Docks IC

Windmill IC

Morracan Night Clubs IC

We did a series of butt kickers, high knees, and karaoke on the way to the playground.

At the playground we counted off in 2’s and completed 3 series of exercises.

1’s 10 Pull ups while 2’s completed derkins. We completed 3 series of these

1’s 10 pull ups and 2’s 20 swing crunches. 3 series of these

1’s 10 toe ups and 2’s 20 squats. Only 2 series of these

So, I have started pushing myself to do things that I dislike not only in F3 but in everyday life.  Something has to be said for trying to reach out of my comfort zone and learn something new or get better at something you dislike.

That being said we did around a 40 yard burpee broad jump across the parking lot.  I also dislike pull ups, toe ups, derkins, and swing crunches.

I thought we would end the workout with some interval training since the Fast 5 is coming up so we stayed in our groups and ran around the carpool lane pushing our selves to run as fast as possible knowing we would have a recovery lap after we finished.  Completed 4 laps total, 2 fast and 2 slow. Great job all and it was a pleasure to lead the Ranch again this morning. Thanks Spider Man.

Announcements:

Fast 5 at Fort Mill High School. Sign up!!

24 Hours of Booty Fundraiser to kick cancers butt. This is a great way to contribute to finding a cure for cancer and I know everyone has a story to share.  WE NEED YOUR HELP So please see me, Spider Man, or Sir Topham Hat for more information on donating or riding to kick cancer.

Bring drinks and snacks to your AO’s to donate to children.

Prayers and Praises:

To F3 Olive for the loss of his 8 year old daughter suddenly.

Smokey’s family and daughter

Praise to Sasquatch’s Mom for winning the Leader of the year in Mental Health Award in NY. There is only one award giving yearly so T-Claps to Sasquatch’s Mom!

Prayers to Senator Tressels father in-law and a quick recovery from the fall and pneumonia.

“I do it myself”

Cerrano