10 #HIM came out to the Swamp on what was supposed to be a rainy Friday in the Gloom. The weatherman missed on that call and we got a warm and muggy morning.
2 Pax, Pothole and MileHigh knocked out a pre-run of 3 miles prior to the #Beatdown. Awesome job guys way to Accelerate.
No FNGs so a quick disclaimer and at 0515 we set off.
Q’drenaline is real and firmly took hold. Mosey might have been more of a slight sprint. Surprised myself as I typically lean to the slower side of mosey. But hey it worked.
Circle Up in the HD lot for COP.
All IC even though I may have forgotten to tell the group, but they figured it out.
15x Cherry/ Weed Pickers
15x Old Man WindMills
15x Imperial Walkers
15x Hillbilly Walkers
On the Fly Switch from Bat Wings to 20x SSH- (There was a reason, I’ll get to it momentarily.)Form up in a line for an Indian Run from the HD lot all the way over to the Tuesday Morning Lot. Considerable mumble chatter down line about the rather quick pace of said Indian Run. Q’drenaline is a Helluva Drug.
The Thang ” BackA$$Ward Doraside
Simply put, a Reverse Dora 4-3-2-1. With a slight change. Instead of a mosey around the parking lot, I had laid out 3 sets of cones w/ cone 3 being 50ish yards from the start. So, while one PAX exercised the other ran suicides. Being backa$$wards the pax ran the suicide in reverse order. 3-2-1 Here’s the kicker, upon arrival to the cone the Pax did burpees before the return. 3x @ cone 3, 2x@ cone 2, 1x @ cone 1. Not sure why nobody was really excited about that.
Exercises included.
400 Squats-
300 Dips on the curb- The dips on the curb promoted the switch at COP. Legs last longer than shoulders IMHO. I did make up for the change.
200 LBCs
100 Merkins
Each Team Slogged it out. There was some Madonna, and Hottie playing in the background somewhere that must have greatly motivated the group. We finished it up with about 15 minutes to spare.
Super highlight of the morning- As Teams finished up they, took minimal rest and jumped straight in to pickup the teams still putting in work. I saw PAX run additional suicides/burpees and do additional merkins to push each other to Get it Done and be better. That is what F3 is All About. Love’d every minute of it. Thanks MileHile for banging out an add’l 50 Merkins with me to keep the pace going while Corn Syrup pulled the last leg of our suicides/burpees. True Motivator- True #HIM
With Time still on the clock we collected the cones / exercise board and moseyed over to the wall long wall behind Just Fresh. Hold People Chair for 10-20sec then add Seal Claps and OH claps 15-20 IC. Kept the PAX in the PC for 2 rounds of Bear Crawls up the line. Mosey back to COT in perfect time to invite our brothers w/ rucks to join us for 5 minutes of Mary. They gladly accepted.
On our 6 for PAX Choice Mary.
MileHigh was 1st up and lead some ungodly amount of leg flutters IC. To many to recall and the moans-n-groans around the circle as the count escalated told the tale.
Gets a little hazy after that. Maybe some of the Q’drenaline had worn off at this point.
Russian Twists/ American Hammers
Freddy Mercuries and at least other 2 ab rippers to bring us to 0600.
Announcements.
F3 Dads Saturday
Prayers and Praises
CornSyrup- Prayers for some personal issues going on in his life. Not OYO Bro! Lutefisk tore his groin on Thursday and will be out a couple weeks. Milehigh Traveling with the fam to the Great White North- Might be smuggling back large quantities of Syrup. Prayers for M’s as school is now completely out across the region. Praise for the accomplishments of DaVinci’s 2.0s this school year.
Ball of Man
Thanks Cha-Ching for the opportunity to wrap up the week with these great Men.
🦆 Out