A Trip Down F3 Memory Lane

Well…since I am super late to posting this, I’m gonna make it short (er ) and sweet.

It was a chilly morning..hah, who are we kidding. It doesn’t get chilly in NC until at least February. This day was going to be fun; we were celebrating a birthday and an anniversary. Litterbox turned the ripe age of 29 and it was my 1 yr anniversary of F3. I decided to take the easy route for the Q responsibilities and recycle the BRUTAL beatdown that I first experienced the previous year. ( Thank you @codered ). I did modify the workout slightly, but it still sucked a LOT. Almost as bad as I remembered it being.

I arrived about 10 minutes early ( not enough time ) to go setup the pain stations. The PAX that had already completed the Murph were probably thinking to themselves, ” wait, was that Adobe driving by headed toward the back parking lot? Is he lost? Is he sleep-driving? “. I furiously setup all the pain stations and rushed back to the front lot to park. Luckily no PAX were injured.

Warm-o-rama

• Mission Statement / Core Principles ( BAM ! )
• Side Straddle Hops ( 20 )
• Whirly w. Clap ( 10 )
• Abe Vagoda — but a little up tempo ( 10 )
• Plank \ Broga poses were done. Some raised leg merkins were added ( always a crowd pleaser ).
• Then we decided to take a BIG lap out by the main road, around the block, and back to the pain stations.

The Thang

As stated earlier, this was going to be a retelling of an old beatdown. It hurt then and it hurt again. I didn’t have a medicine ball, but I sure as heck remembered to bring the sledge hammer.

12 Pain Stations. Goal was as many rounds as possible ( We got through about 3.2 )

AMRAP for 45 seconds, 15 seconds of rest\travel to the next station. See below:

I hope the image renders correctly because I am going to be way to lazy to type all of these out. Some of us ( Adobe ) was struggling. Some of us made it look VERY easy. I won’t name any names, but I did see one PAX modifying as necessary, but by modifying I mean doing something HARDER than the required exercise. I think Litterbox is half bat. Bat cat…..pretty cool 2nd F3 name.

Time was called after everyone crushed this workout; time to clean up all the debris that the Q left scattered all over the church lot. I mean, come one….littering in a church parking lot. Shame on me.

We moseyed back to the front lot for some Mary.

Mary

• PAX choice. Got through 3 exercises.
• Lots of breathing techniques were on display by the Q.

Time. Great Job #HIM

CoT

Count off ( 8 ) – Name O Rama

ANNOUNCEMENTS:

• Dramaqueen has a couple of events coming up this fall. Posts to Slack will be added. Come on out PAX, “get yo culture on!”

PRAYERS:

• Prayers for Giles wife and family.
• Prayers for Van Goghs wife.

Great job men. You guys are the push we all need each day. Thank you Hansel for the coffeteria. Happy Birthday again Litterbox.

Adobe—out.