Crazy 8

13 total at Midoriyama on Thursday. We celebrated the 8th anniversary of my 1st F3 post by doing what I called Crazy 8’s.

Warmup:

SSH x 15

Don Q’s for the groans

Mosey to get a block and over to the parking lot.

The Thang:

8 exercises, 8 reps each, 8 rounds, run a lap after each round. Simple and effective.

Thrusters

Goblet Squats

Side jump overs-I recommended it be done with the block standing up tall but not many complied. Meow

Alternating block merkins

WWI’s with the block

Avalanche

Rows

I had a lot more on my weinke but we didn’t get to it.

COT:

Pledge

Namerama

Announcements-2nd F lunch this week at Logans in Gtown, F3 Dads at the Yank Saturday

Prayer Request-Gumby and EZ family members, Norwood, HT kids. St Bobby took us out.

Moleskin:

I spoke a little about the realization that I stomped down Fat Ricky a little over 8 years ago and if it wasn’t for the support I have found in F3 I do not for a second think he wouldn’t have found his way back. Defib asked about accomplishments since starting F3. Looking back I ran my 1st ever race and 5K right before starting F3. Since then I’ve run 17 relay races. That doesn’t count the ones we’ve done as CSAUP’s. I ran a 5K everyday for 30 days. A Half marathon in which F3 brothers played a major role in me completing and exceeding my goal. Multiple Goruck and Growruck events. The list goes on and will continue too because I’m a gorge runner and y’all support my habit. I love you and thank you all for 8 years of support!