10 Pax showed up for a rainy and humid beatdown at the GC.  As YHC stepped out to run to the AO this morning I thought the rain was no big deal.  However, when it felt like I was running through a rainforest in the Amazon jungle I knew today was not going to be easy.  As I got to the parking lot it was refreshing to see the Pax already gathering.  Only in F3 can you gather a group of men on a day like today.  If Pax show up in this weather you know they want the best you can give them.  No FNGs and another butchering of a disclaimer and we were off.

The Thang:

Toy soldiers kicked off the long mosey around bank, behind the gas station and around to the back of the HT with a few butt kickers, high knees to get loosened up.

COP: WMx15, Parker Peterx15, Peter Parkerx15, IWx15,SSH Burpees (5 SSH in cadence to two burpees. Rinse and Repeat until 30SSH are reached),

Senator Plank – CCDx10, 7 Merkins, Left Arm High (Roll to facing the sky), 10 Dips, Right Arm High (Back to Plank), 5 Merkins, 6″ twice

Line up on curve for Del Browns – 10 Derkins, Bear Crawl half of parking lot, 10 Merkins, Bear Crawl rest, 10 Derkins on opposite island of parking lot.  Repeat exercise back but with Crab Walks instead of Bear Crawls.  (Ouch!)

KoH Suicides-Staying in back of HT with last leg going all the way to side road by apartments           Round 1: Backwards Run out to each point, 20 Plank Punches, Run back  (LBCs until 6)        Round 2: Karaoke Run out to each point, 10 Single Leg Lunges, Karaoke back  (LBCs)         Round 3: Run to first station only, 20 Jump Squats, Run back

Abs: Guantanimo – Lay on backs in a circle with legs at 45 degrees. Each pack gets up and tries to push down the pax legs.  Each pax holds legs in the air until each pax has made a round.              Freddie Mercuries x 10

COT

NMM ; It was a pleasure to Q today and was humbled by the work everyone put in on a day with not the greatest conditions!  It was nice to give credit on the Senator Plank to the man himself, Senator Tressel.  Glad I could pay back the pain he gave me when he first showed it to me!  Three years ago today F3 The Fort had its first workout.  Double D and Senator Tressel were there for the first one.  I want to thank them and the other #HIM who have made F3 what it is today down here.  This thing does not happen by chance…There are a lot of men who have made this possible and I Thank You!

Announcements: (1) Run for Attention 5K -10/10 – www.runforattention.org (2) Fastest 5K – 10/17 (3)Christmas Party

Prayers to our F3 Brothers who have family members battling illnesses – Legoland, Cakeboss, Cornhole

Till Next Time!

STH