17 Men conquered the Fartsack to post in the Gloom of The Swamp.  One FNG present, disclaimer disclaimed, then we took off.

The Thang

Mosey to Home Depot Lot for COP warm up

• SSH x 20
• IW x 15
• Windmills x 10
• Mountain Climbers x 20

Mosey to corner of HD lot by bike racks for DORA Pyramid

PAX Paired off.  Partner 1 ran to garden center entrance (~200m), while Partner 2 did below exercise, flapjack till reps completed.

• 100 Merkins
• 200 LBC
• 300 Air Squats
• 200 Freddy Mercuries
• 100 Supine Pullups (on Bike Racks)

Double Applesauce (Indian Run) around to Target Lot

Call The Ball Ladder.  PAX rotate through cycle of movements below between balls in front of Target with a Ladder of Bombjacks to 8

• Burpee Broad Jump (aka Psycho Bunny)
• Bear Crawl
• Crab Walk

Karaoke to Fountain to AMRAP for final 3 minutes.  As many cycles as possible of

• 10 Dips
• 1 Lap around fountain lot

Mosey back to CFA lot for COT

Announcements

• 3rd F convergence at Eternal Church Offices on May 15 on Marriage with Chicken Hawk
• 1st F convergence at Patriot (Cherry Park in Rock Hill) on May 2nd @ 0700
• Gastonia Clown Cars leaving Baxter Starbucks at 6am Saturday

Prayers

• Flat Tire’s Wife
• Travel for Tater in Mexico
• Marriages

NMM

There is something very interesting going on at The Swamp, where we get both PAX from The Fort as well as some south Charlotte regions, and we had a great turnout this morning with 17.

Note to the Q’s: Things like a DORA pyramid make the PAX work hard, but remember the separation you will inevitably get between the sugar rays and the clydesdales when you do a routine that is this long.  One of the core tenants of F3 is that we work together and we finish together.  I was guilty of this today.

As an aside, I didn’t bring it up during the workout, but I got pulled over this morning for doing a “california roll” at a stop sign.  The officer commented on the safety of runners and how it is important (especially in the gloom) to obey the traffic laws and keep an eye out.  Fortunately I got off with a warning, but I thought it was worth highlighting to the PAX a few safety items that came up recently and should be broadcast:

• Never Leave the 6, even if they are just going back for gear.
• Stay Close to Launch Point in case emergency care is needed (and you have a phone)
• There is benefit in things like Road Id to help in case of emergencies

I will be the first to admit that I push harder than I should at times in the workout… we’re men, we feel like we need to show the rest of the PAX our prowess.  However, I want to encourage you all to remember that we’re also human and breakable, so we should push hard because it is F3, but be safe.

Honor to Serve.