8 strong men rolled out of the rack for a celebration to include all three Fs.

This morning I was filling in at Q for Tatanka, who is officially listed on the IR.

We started our morning with a quick prayer including the Malaysia Airlines tragedy and all of our injured F3 Brothers.

YHC skipped a high quality rendition of the disclaimer because anyone who knows me knows moderation is not one of my strong attributes, no FNG today, just regular F3 nuts, who accept my shortcomings, and yet continue to show up for a beating.

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs (IW, lunges, butt kickers, high knee, soccer knee, jog, & repeato). The Sprint-O-Rama at The Coop had settled into very stiff legs. Lots of stretching, popping, groaning, moaning, u get the picture…capped off with a Cable Guy salute…we were now ready to roll…

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, Squats, Moroccan Night Club, Trunk Twist, Monkey Humpers, Windmills and we started a really nice plank series to include Mountain Climbers, Peter Parker, & Parker Peter, Carolina Dry Docks, more Planks, more repeato…hope you had gloves.

Line up on the Sweet Frog handrail bars, first task was to complete a max set of inverted rows, followed by 20 step up to the right, left, and double. Followed by 3 more sets of inverted rows, followed by more exercises, no real crying today…just everyone pushing to get through.

Line up Empire crosswalk, for 4 sets of down and back sprints followed with a dash or four of arkloader.

COP was “Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting as we went through the group twice.

Mosey back up the hill for COT, Towel off, change shirts, ordered our Chicken & Wisdom.

Hard Drive is back next week, get well Tatanka.

I am really starting to enjoy this moderate workout, we are starting to have some regular contenders, and come out to enjoy a non-moderate sweat…

CSPAN out