F3 with a little Fia

EC Run – Rafiki

Best AO on Monday’s (in yhc’s opinion).  Always love posting/qing #thecollardpatch, so when Pothole asked, yhc was glad to pick a date!  Disclaimer given, and here’s what the pax messed around with this morning.

Warmup

• Michael Phelps – 10 IC
• High Knees – 15 IC
• Deconstructed burpees – (did 10 reps down to 7) – had to modify.

Thang

• One lap around track and back around to the swings.  Here we did 11’s between Swerkins at the swings and Box Jumps at the picnic tables.
• Recovery lap around track, then mosey on over the the rock pile.
• Pax chose rocks wisely and lined up on the road facing the entrance to the park.  YHC instructed the pax that at every fence post, we were to do the chosen exercise, going up in count by 2’s at every post.  At each fence section, a pax would choose the exercise to perform at that fence section.  Yhc wanted to encourage the pax that each day we have options to “post” at different AO’s, so there’s no excuse to fartsack.  CousinIT then held yhc accountable and stated that Sunday had only one AO going, what was my reason for fartsacking? Off we went.
  • Rock Merkins (hand on rock, alternating at next post)
  • WW1’s w/ rocks
  • Curls
  • Tricep Extensions
  • Overhead Press
  • American Hammers w/ rocks
  • Chest Presses
  • Curls
• Back to flag for a little bit of Mary.
  • 1 – 5 Reps Paincakes (Merkin, roll over WW1) – OYO (yhc mentioned that I saw this workout on Fia’s Twitter machine and it looked awesome!  Some mumblechatter here, but this is a killer workout when done right!)

BOM

• Praise for Rafiki’s trip to Belized, and safe return.  God using them in a mighty way!
• Pothole and M found out this past Saturday they will be having a baby girl!  Good luck brother!
• Pax looking for employment; Wimpie, Hot Pursuit, Jock Itch
• Cheesehead biking to Oshkosh, WI.  Had an accident last Thursday that resulted in a mild concussion.  Safety for the biking team.

COT/Announcements

• Hit up NoIDeer for Q dates at West Side Story!  He is your new site Q!
• Skynard has the Q this Friday at WSS!

Moleskin:  Keep posting brothers!  SYITG!

Hebrews 12:1 – Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, ² fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.

Blessings – FP