If you didn’t catch that movie reference, it’s from Three Amigos.  Why Three Amigos? Because March 25 marked three years in F3 for me and you are all my amigos! I made the trek from The Fort to Union County to celebrate with burpee cake for all. Yes I’ve used this movie reference before, but just go with it.

Time for a little circle of pain.

SSH
Imperial Walkers
Merkins
Hillbillies
Moroccan Nightclub
Windmills

Next follow me…

Find a parking space, become best buds because you are hanging with it for a long time…

Repeat each set increasing by five. Five, ten, fifteen and then twenty.  The kicker is that all of these are done in cadence.  So we really did a whole lot more than we could have. Here are the exercises:

Squats
Lunges
Air dead lifts
Merkins
LBC
Reverse crunch
Dolly
Superman
Flutter

After I tried to smoke the pax which was a failure as Smoky was still plugging along like the android he is, we made our way to he hill.

Time for 11’s with burpees at the top and squats at the bottom.  But wait!   This is the quadraphilia version, walk/run up the hill backwards! And go!

Great work everyone, those really burn all except for Smoky who over course is an android.

After everyone finished up with either laps or their round for 11’s, we met back up for some Mary.  Thanks to Double E for entertaining the masses while I ran to the car for a second.

After a little Mary and some yogurt (yoga), we were done!

Sixty Degree Moleskin

What a lovely weekend we had, and it started out right with nineteen of you getting out there and getting stronger.

Welcome FNG Muddy aka Brandon M!  Tough Skins had been working on him to come try F3 for a while and the EH finally paid off.  Great job brother, come back!  It doesn’t get easier, but you do get stronger.

Good to see the progress of Goofy Foot and Belly Flop.  They are growing into fine young men.

Smoky is still a beast and I was shocked when he said he was challenged by the Alphabet during Mary. Anytime Smoky is challenged, you know you’ve done something.

Good to meet Bullwinkle.  Looking good out there.  Stick with it and it will pay off.  You’ve got a great group to surround you and support you.

Thanks to Tough Skins for driving down from Mint Hill and for EHing Muddy.

To the rest, thank for the honor to lead the leader’s of F3 Union County.  Always a pleasure.  When I called Moroccan Nightclub’s I could see the wheels turning, wondering what nonsense I was bringing from The Fort.  Thanks for not running away.

Thanks for your investment in my life the past three years, whether big or small.  Until next time.

DT out.