Two years fly by! Hard to believe it has been 2 years since my first post. It’s definitely one of the best decisions I’ve ever made. I’ve improved in all 3F’s in the past 24 months and, as a result, I truly believe my life has improved! There is a huge value by being part of F3 so I’m always looking for ways to invite friends to join us and encouraging Kotters to get back at it.
Ratchet, who has been MIA for the better part of the past 6 months, is trying to get back into the routine and had the Q. He reached out to me last week asking if I’d pick up the Q for him. I’m always willing to Q and I told him absolutely, with one condition…he had to post. It was great to see him at Folsom this morning and living up to his end of the deal! Welcome back Kotter!
Warmup: SSH, Mountain Man Sheeterz, and Don Qs.
The Thang: We mosey to the flag, Bedpan leads some core work while I pickup the 6. Pledge and short mosey to the large parking lot at the park entrance.
Today, we’ll did the Zachary Tellier WOD in honor of a US soldier who died from gunshot wounds serving our country and fighting the Taliban. With the tensions in Iran right now and troops being deployed, it seemed a bit fitting to honor a soldier!
10 Burpees, run a lap around the parking lot.
10 Burpees, 25 Merkins, run a lap around the parking
10 Burpees, 25 Merkins, 50 Lunges, run a lap around the parking lot
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, run a lap around the parking lot.
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats, run a lap around the parking lot.
We mosey back to the parking lot. I had something else in mind but time was running short so I called an audible.
Superman-Ironmans – 10 IC
Flutter Kicks – 15 IC – I have recently found that flutter kicks are both more difficult and put less pressure on my lower back if I put my hands behind my head and put my upper body in a crunch. I realized this a few weeks ago doing little baby flutter kicks (the Freight special!). Several tried it and agreed. As with all of us, I’m not a professional! That being said, give it a try and see if it helps you.
Repeat both exercise. Time!
COT: Two 5k’s coming up – Jan 25th is a fund raiser for Lincolnton Middle School. Sign up! See Sparky for more details. Meet at Ingles Monday morning to run at 5:30 – be in Ingles by 6:00am for a little bible verse discussion and other 3rd F thangs! We’re just trying it out to see if there’s interest and see if we can make it a regular thing. Sparky and Wichita are leading the charge but I think this will catch on quickly! Be part of it! Prayer requests: Medicine Woman, Gumby surgery, our troops and the Iran tensions. I’m sorry if I’m forgetting any others, I should have made a note!
Moleskin: I could rattle on and on about all the great memories I have made in F3 and how great I believe F3 is. I’ll just keep it short and simple though and say Thanks! Thanks first to Sparky for inviting me and thanks to everyone I’ve met along the way that make F3 a great thing to be part of!
-Montross