First Q since my son was born in late November so took some inspiration from how he is getting around.

Warm Up: 2 laps around the parking lot, SSH, Hillbillys, Imperial Walkers, Touch the toes

Thang: Lunge Walk across the parking spaces: 15 squats, 20 merkins, 30 lbcs lunge, back x3

Stetson Inspired: Bear Crawl: 20 CDDS, 20 mike tysons, 20 superman, bear crawl back x3

40 rocky balboas, 20 v ups run to other side of parking lot X3

The end

Prayers, Norwoods Surgery, School teachers, staff, and students starting back, Pilleager’s friends sister starting chemo for breast cancer

It was a glorious day to lead some HIM at the hottest AO this side of Crowders Mountain. Not nuclear type hot but warm enough to get a good sweat on. The regulars were waiting in the shade, breathing deep the aroma from the turdshack. My henchman Queso even tagged along for some afternoon rock pushing before he heads off to The East Carolina University. This is what happened…

Time was called. Introductions were given. Disclaimers were proclaimed.

Pledge of Allegiance

Warm was Merkins and Goofballs and almost Burpees. What more did we need?

Mosey down the way to the long open parking lot for some 11’s. Lunges on one side, Big Boys on the other. The king of the super long, in cadence, squat warmup Virus joined us not long after we started this routine. Welcome!

Head over to the small soccer field for a version of the ATM. We did the shoulder thing but the high point, IMO, is that YHC was able to successfully do Shoulder Taps for the first time in 10 months! Please hold your applause.

Mosey toward the ultimate frisbee arena for some itchy grass work. The Hurricane Hoedown! On you 6 and do 7 IC reps of Flutterkicks with 1) arms raised, 2) arms behind you, 3) reclined 4) normal 5) LBFCs. Next round, do 6 reps, next 5 and so on. Between each round YHC had the bright idea to ask each PAX something about each other that no one knows. The winner has to be that in 2nd grade at school Defib broke a glass windowpane over top of his head! OUCH!!!

Mosey back to the start for some Jack Webb via Route 66 doing squats. That’s right, just do a squat, 4 air presses and then lunge 5 steps. increase by 1 each round with x4 on the air presses. We did this until time was called.

Thanks for the opportunity to lead and for putting up with me men. It’s good to be back!!! AYE!

Announcements: Tuna 200 needs 2 more runners and 1 van driver, 2nd F lunch next Wednesday at Belmont Pita Wheel, Convergence Labor Day monday, Coconut Derby, Peak to Peak hike

Prayer Requests: Norwood, Turtleman, Pocket’s dad, Huck, Hacksaw, Westside’s family on passing of his grandmother, kids teachers and parents with school starting back, Queso going to college

17-Bootcamp

2-Runners

Disclaimer

Warmup

The Thang-

Moseyed around to main workout

1. Suicide Ladder (5 reps each and increasing by 5 each set with suicide in between each rep)

• Big Boys
• Calf raises
• Climbing merkins (w coupon)
• Heals to heaven
• Imperial squat walker
• Overhead press (w coupon)
• Stair jacks
• Upright row (w coupon)

Finished up with COT

Pledge of allegiance

Announcements

• Aug 27 Peak 2 Peak
• Aug 16 Lunch Pita Wheel Belmont
• Aug 19 Dad’s workout
• Sep 4 Convergence

Prayers

• Pilgrim’s dog, Mya, passed away
• Turtle Man
• Norwood
• Radar’s family
• Termite
• Jane Fonda

YHC finished with prayer

We rucked.  Oompa joined us for a stint until he turned on the jets to catch the runners.

Linus… check your security cameras.  We missed you.

• Bandit

It was a near perfect morning in Belmont for a run or ruck. Three ruckers (all respect age) took off on their normal route. Termite and YHC took off to run the route posted on slack. Termite stopped at his truck for a moment and then got a kill while I was running up the hill on Main St. BOS and Tesla did their own thing while they train for different events. Termite either missed a turn or took one on purpose to get some more hills so he got another kill when he past me again. I was the youngest PAX this morning by about 12 years but felt good keeping Termite’s flashing red lights in view ahead of me in the distance. I think he took it easy this morning as he will most likely run tomorrow too. We all came back in one piece in time for COT, some got coffee after.

Announcements:
Lunch at Belmont Pita Wheel Wed. the 16th(third Wednesday of each month)
F3 Dads workout at Folsom 0700, Balljoint and Stogie Q
Peak to Peak hike Sunday the 27th, see Roscoe’s post on slack
Coconut Horse Derby for the belt 9-3 0630, see Flintstone’s post on slack
Convergence 9-4 location TBD 0700, more info to come

Prayers:
Norwood’s recovery
Tiger’s dad
Huck
Turtleman
PP and M on dog passing
students and teachers returning soon

YHC prayed us out.

• Warm up stretch 2-3 min

Stations :  (timer is down to rock for ropes 50 count/ (count one side) and back

Round 1

Swings

Squat curl press

Big boys

Lateral pulls

SSH

Lunges

Flutter kicks

Intermission:  1 min

Hurricane Hoedown 

7 American hammers at the top, 7 AM middle, 7 AM all the way up….then 6….the  5 etc.

Rd 2

Snow angel Merkins

Windshield wipers

Plank jacks

Arnold press (dumbbells)

Lateral lunges

Step Ups

Curls

Mosey to picnic tables for Dips IC, Incline Merkins, calf raises….mosey back to rock to pack up and call it   Good work men

Heard at F3 this morning……
Maybelline:  If I was a teacher, I’d probably fall asleep in the classroom.
Seuss:  Yeah, I do that a lot.

Also, Bubba Sparxx pole does not spin?  Speculation resulted in maybe it’s an older model or maybe even a fireman’s pole?  Also, what?

Shout out to Watts Up for keeping me honest and on my toes.

Disclaimer:
Pledge:
Warm Up:
SSH/Merkins/Squats/LBC – IC

Mosey to Martha’s – collect two more Pax on the way, literally

The Thang:
Triple Nickel- CDD’s and Squats, mosey in between

20 or 25 oyo:
SSH/Big Boys/Merkin/Squat/Calf Raise/Maybe something else – Nice mosey

Mtn.Climbers/LBC/CDD/Lunge/Calf Raise/Maybe something else – Nice mosey

Mosey to Shelter:
Lindsey’s/Forties:  Mosey after each round.  Nice break from running for Big Boys instead.

Holds and Runs:
1/2 group lunge walks, others run, rinse and repeat
1/2 group bear crawls, others run, rinse and repeat

Time to head back
Short Mary

Time:
Announcements:
August 16th:  2nd F lunch, Pita Wheel Belmont
August 19th:  F3 Dads
August 27th:  Peak to Peak Ruck
Coconut Derby:  Week before Labor Day
Labor Day:  Convergence (7:00?) – Fuse
8/14:  Sandlot, Winehouse VQ
8/6:  Storm, Eh’Yall VQ

Prayers:
Norwood
Turtleman
Huckleberry
Bubba Sparxx – Recovery
Mayor-Shoulder

Honored, aye……Linus