The Dawg Awakens!

YHC was feeling extra enthusiastic about this First Aid Friday! First, it was workout number 7 on my quest to complete The Plank. Second, I joined the 100 Club this week; I don’t recall another time in my life I have worked out 100 times in a calendar year. Third, I anticipated the return of an F3 brother (Dawg) I had not seen post in some time. Yes, this promised to be a good morning and I was determined to share my enthusiasm at the Q. I arrived at the AO with others already congregating. Boo Boo had also returned after a lengthy hiatus. Multiple flags, great spirits the clock struck 0530, and we got down to business!

STRETCHING (hold for 10 count)

Cross arm (R & L)

Reach over shoulder (R & L)

Sitting right leg stretch

Sitting left leg stretch

Reach for the sky

WARM UP

SSH 20 IC

Dawg posted at 0532…success!

Arm Circles 20 IC

Imperial Squat Walker 20 IC

8 Xs & Os

THE THANG

Mosey to the Circle Benches

Merkin Pyramid (3,6,9,12,15,12,9,6,3) with 10 second rest

25 right leg step ups OYO

Derkin Pyramid (3,6,9,12,15,12,9,6,3) with 10 second rest

One of the flags fell over and Mr. Belding took a moment to recover it…priorities!

25 left leg step ups OYO

Irkin Pyramid (3,6,9,12,15,12,9,6,3) with 10 second rest

Mosey to Minges Meadow

Dirty McDeuce

12x Body Weight Squats, 12x Merkins, 12x Little Baby Crunches

12 count

12x Prayer Squats, 12x Wide Grip Merkins, 12x Freddie Mercurys

12 count

12x Prisoner Squats, 12x Diamond Merkins, 12x American Hammers

12 count

12x Sumo Squats, 12x Carolina Dry Docks, 12x Box Cutters

Mosey to the Flags

SIX MINUTES OF MARY

Flutter Kicks 15 IC

WW II sit ups 15 IC

Rosalitas 15 IC

COOL DOWN (hold for 10 count)

Right knee to chest, left knee to chest

Right leg crossover, left leg crossover

Superman

COT/BOM

Beefaroni may need knee surgery soon

Steamy’s father-in-law has a stress test today

Rev’s broken finger recovery and his sister’s lung transplant waiting

Chewy has made great progress on recovery from bike accident

Wainwright family and the loss of their son

Yogi’s fiance dealing with a lot of stressful matters at church

Cold Cut’s niece and mother-in-law

Big welcome back to Dawg; stay the course brother

Mr. Belding closed us out

MOLESKIN

River Park Ramble Sunday, 11/8, 4:00pm

Complete the F3 survey, last day today

F3ENC Crossbones newsletter came out this week; check it out

Ruck U and Boyd Lee Beatdown Saturday, 7:00am followed by Coffeeteria