Answering the Call from Birdcage to get out of my comfort zone, Bullwinkle and YHC  decided to buzz The Hive. 7 Pax arrived with KBs in tow and ready to work. Having seen a tweet from Tesh late the night before, I suspected that we would be Q-less. But, being Q-less is not the same as being clueless for the Pax of The Fort. So, after a brief discussion, YHC decided to lead the warm-up and we would work around the circle with each pax calling out an exercise. Take a lap after each set of exercises.

Warm up lap around 1/2 of the lot (it’s a large parking lot). Circle up for COP (all IC): SSH*15, Imperial Walkers * 15, Merkins * 10, Plank-O-Rama, Windmills * 10

The Thang:

Without the benefit of a weinke, this is all from my foggy memory, but a fine beatdown ensued. There were many skull crushers, curls, goblet squats and others. Typically, we’d pick 2 exercises, do 20 reps of both and take a lap. One particularly nasty section had us doing 30 KB swings, 10 merkins, 20 KB swings, 10 merkins then 10 KB swings and 10 merkins. Other notes:

• Airborne pulled out some figure 8s that he had recently done with boys in the Rock Region. Real crowd pleaser. Nice Work
• Fire Marshall Bill- can’t remember the exercise, but he always brings a smile and a positive attitude
• Squeaky-he may be new to this F3 thing, but he brings a desire to get better
• Smithers- had his 6-month F3-versary coming up and says he has is already down 2 or 3 pant sizes. Keep up the hard work brother, great to have you with us
• Vernon- working that core and setting a great example for the kids that he leads every day
• Bullwinkle- brings a lot of great ideas and some exercises that sound easy but leave you #smoked

Great participation and effort from the group. This was the definition of a collaborative effort. To go along with the theme for September- each of us lead the group in one way or another. It was an enjoyable morning in the gloom.

Short Sale out