Return of Rosetta – Arm Day – F3 Laramie (F3ENC Western Colony) #Saddleburr AO

Happy Monday!!!!  YHC* was pleased after doing a little pre-workout area survey to see four PAX assembled at the #shovelflag raring to go this morning to include the long-lost Rosetta whose mysterious disappearance last week prompted no small amount of conjecture as to the cause.  We had raised 34 cents in donations toward a potential ransom payment had he been kidnapped, but now we can plow that back into our 2ndF (Fellowship) social fund.  BlackJack has disappeared as well, so maybe we’ll keep the ransom account open for a while longer.  YHC felt the need to pay some attention to the upper body today, so here’s more or less how it went down:

Warm Up:  SSH’s IC, Calf Stretches, Don Quixote’s, Burpee Mini Slaughter Start (X 10), Monkey Humper and Gorilla Humper sets (always crowd pleasers)

The Thang:

• Run Loops in Prexy’s Pasture with a stop after each of three loops to do 20 Reps of (Diamond Merkins, Merkins, and Carolina Dry Docks).  Then a bonus 20 reps of Wide Arm Merkins.  Mosey to Sullivan’s Plaza.
• 6-Pack of two-level step ups and dips (1-5, 2-4, …), then reverse the combos to bring it back down (4-2, 3-3, …), Mosey to Bike Racks
• Inverted horizontal pull ups using top rack bar and lower rung bars, several sets, followed by Incline Merkins on top rail.  Shake out arms.  Mosey to playground on half acre north side.
• 6-Pack of pull-ups and squats followed by an impromptu short Plank-o-Rama session.  Mosey to Knight Hall east side median rock pile (Hot Pursuit’s Poor Man’s Weight Room), chose coupons, circled up, sets of Curls for the Girls, Overhead presses, standard presses
• Curb to Curb Bear Crawls and Irkins X 20, Jail Break run back to the #shovelflag
• 3MOM to run out the clock

COT (Circle of Trust):

• Count-o-Rama
• Name-o-Rama
• Prayer Requests

Moleskin:  Beautiful no-wind morning.  YHC considers it a blessing to share the start of the day with other PAX.  Great effort by all today.  Next workout is Wednesday, 5:30 a.m., Laramie Rec Center (Boulder Ave) parking lot.  Who else can you tell about F3 and invite?  Admission is free.  Ha  Accepting volunteers now to lead us in Friday’s #GiddyUp workout.  No experience required, but S-Exercises are off limits.  King Pin wore them out already this month and they need a rest.

“This is the day that the Lord has made, we will rejoice and be glad in it.”  Psalm 118:24

Hot Pursuit

* Your Humble Correspondent