Today was my VQ (Patch asked my back in January) and I asked for all the PAX to be gentle this morning. We had a total of 15 PAX this morning who braved the gloom and doom.  For those that know me – this was a big step out of my comfort zone. Since joining F3 in early December I have done more than I thought that I would be able to do. This group has really helped me out and keeps pushing me on a daily basis.

Warm-Ups

Side Straddle Hops, Good Mornings, Imperial Walkers – all were done 13 times.

The Thang

  • We started off by moseying over to the picnic tables for some 11’s – was planning on going to the covered picnic area but FIA beat us there. The 11’s consisted of Super Step Ups and Dips.
  • After 11’s were completed we started Dora 1-2-3. Each person chose a partner and while 1 partner ran the other worked on the 1-2-3 exercises. These consisted of 100 Merkins, 200 LBC’s and 300 Squats.
  • Once we completed Dora 1-2-3 we went on a mosey back to the flag area for our next exercise. Cones had been set up for the next exercise. From the starting point we did lunges to the mid way point and then bear crawled to the end. Once the end was reached we sprinted back to the beginning to rinse and repeat.
  • After a few minutes of this I decided to have a relay race with the same exercises – 2 teams were created – a team of 8 and a team of 7 (thank you patch for going twice for this team to make it even). The winning team had the pleasure of doing 5 burpies while the losing team had to perform 10 burpies.  I have been saying that when i Q i would not be doing burpies but i could not resist.
  • Once the relay was completed we circled up for some merry to complete the workout. I called on Spinal Tap to start the first merry and we proceeded to do flutter kicks (60 in cadence). Patch was called on next and we performed Freddy Mercuries. Jock Itch was next and we performed ——. Grammer was then called out and we did leg movements to spell out Doubtfire. Trophy Wife concluded the merry with some squats.

Circle of Trust

  • Prayer request for the family of Jerome Gonzalez who passed away during the RUK event at Fort Bragg.  Jerome was 40 years old and leaves behind a wife and 2 kids
  • Grammer asked for prayers for his coworker Lindy Martin who has been in Ohio trying to get custody of her brother’s kids after he passed away – she is finally going to be able to come back home to NC.

Picture

  • Before we took a picture this morning Patch ran around and gathered up the cones that i used for one of our activities and had the remaining PAX wear them for the photo.  Picture has been posted on Twitter (@F3Doubtfire)
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