15 High Impact Men rolled up to the Crow’s Nest for a very humbling day for myself.  I did a quick disclaimer as we did have a FNG in the house and we moseyed on over to one of the side parking lots for some COP.

SSHx20/Windmillx10/Reach To Sky,Touch Toes, Down Dog,Honeymooner/Annie’s/Produce Pickersx10 

We then moseyed on over to the back playground which where all the fun toys are.  With the crowd at the Nest this morning I decided against having each individual PAX doing monkey bars swings while the rest of the PAX did Burpees as it would have taken forever and most of the PAX would’ve beed smoked within the first 15 minutes of the workout, so I went right into the …

Main Event

My very first post was the Crow’s Nest during the very first time there was an F3 workout there and in honor of this I borrowed from Flux’s workout all the way back from last March 5th, 2018.  He had us do crazy 8’s so I followed suite but with a little modification.  We all did 8 Pull Ups/ 8 Merkins/ 8 Squats for 8 rounds.  In between each round we traveled in between the parking lot islands in a figure 8 pattern but each time there was a different mode of travel. First was a normal run, then bear crawl curb to curb, then Crab Walk curb to curb, then bunny hop around islands, then pylo skip around islands, normal run, bear crawl, finishing off with a run.

Co-Main Event 

Bear Crawl up ramp to park area with plenty of stone seats where I had us do Elevens of Step Ups(each leg) and merkins.

Moseyed on over to side wall for some people’s chair while end Pax did 3 burpees each. Much to the chagrin of Flux, Qbert had the best burpee form though Flux’s bear crawl is second to none. Moseyed on back for COT.

Observations-never drink a protein shake before a workout or it might splash back up on you.  Luckily I was able to hold it down as it would have been real embarrassing to splash merlot while Q’ing.  Also welcome FNG Meltdown!  Someone wanted to name him Chernobyl but that would have been just wrong(LOL).

Grateful and honored to receive the Crow’s Nest shovel flag from Flux.  He has truly been a great leader. The 13 months I have been a member of F3 have been some of the best months of my life.  To many more adventures with you crazy people! Prayers for the families of some high profile murders that have been in the news lately, God give them strength.  Till next time, peace.