Saturday morning was a perfect 60 degrees…was it the weather? Was it the 6am start time for Sasquatch to share his wisdom around proper stretching techniques? (Which was excellent by the way, make sure you post next time he shares this!) He also shared new dynamic warmup stretches and the proper technique of some of our favorite exercises. It certainly could not be for myself and Gears on the Q…but we had 27 PAX post for the extended Saturday morning stretch and beatdown.

I gave the disclaimer and we began.

The Thang

We used some of this morning’s lesson and started with some dynamic stretching. Knee to chest pull ups, ankle pull to chest.

Mosey around the outer loop of the ball parks.

Circle up in the outfield for COP

20 SSH 15 IWs 10 Windmills 10 Merkins 20 Seal Jacks 15 Squats

Mosey to parking lot count off by 10

There were ten cones in the area, each with an exercise to complete. We spent the next 20 minutes rotating around in our smaller groups. Everyone completed 2 rounds of 10 or more.

1. 30 Paver Bent Rows

2.  20 Paver Curls

3.  15 Durkins

4.  10 Pullups

5. 20 Dips

6.  10 Bombjacks

7. 20 Merkins

8. 30 Morrocan Night Clubs

9. 10 Burpees

10. 10 Diamond Merkins

We circled up before I handed it over to Gears, I shared a little something on my mind.  I haven’t been out to Alcatraz for several weeks, mostly because I’ve been posting at the Dragon to help support F3 York.  It has been really refreshing to see the light go on for these new members of the PAX at the Dragon.  It’s easy to keep posting at your same locations but I challenged everyone to start EHing new PAX and getting them to post in new locations.  Then I shamelessly plugged the launch of “The Deep” on 4/9/2016 to start F3 Lake Wylie! BE THERE…

Gears took the lead, and mosey we did…to our favorite Tega Cay hill.

Next, Heartbreak 1-2-3.

Partner up, we were going to perfect the 3 exercises Sasquatch showed us the proper technique for.

First partner runs the hill while 2nd partner does the following, then switch while adding to your partners count.

100 Merkins

200 Big boy sit-ups

300 Squats

After what seemed like an hour, the PAX elbow planked until the 6 finished.

Mosey up that darn hill one last time to a good amount of mumble chatter. 5 minutes left (somehow) so we finished with a few ab exercises circled up in the baseball field.

Gears led us on Flutter Kicks – Heels to Heaven – back to Flutter Kicks

Announcements: Mudrun 4/30, F3 Dads Saturdays for Middle School 2.0s, Children’s Attention Home today, Charlotte Leadership Forum Tuesday with Santini.

Prayers for Families, Bing, Royale (YHC), Stang and all those unspoken prayers we all have…

Gears lead us out, thank you!

Moleskin:

What a great day to be out with 27 #HIM! It truly is an honor to be asked and able to lead, when one year ago I would have laughed at the thought! These are the men I know as the veterans of F3 through my last year posting. Many of these men where there the first day I posted.  I have learned so much about how to be a better father, husband and leader with this group.  And now we have to pay it forward. I’ve started posting in York over the last month, helping those men learn about what F3 is and why it is so much more than a workout.  Last week they started weekday workouts, and already three of the new PAX in York are picking up the torch, running AOs and leading workouts in less than a month!  I’ve gotten to know the men from Rock Hill who have led this expansion and helped launch this group.  We’ve helped explain the mission, purpose and priniciples of F3 to these men…and after one COT Chappie said to myself and Apache, “Thank you to you veterans of F3 for bringing this to York.” Veterans? That’s not me…those are men from Alcatraz!  But I am proud to be able to share this thing we call F3.  Make sure to join me with new FNGs on 4/9/2016 at the Lake Wylie launch of The Deep!