YHC pulled up at around 5:15 on a beautiful Thursday morning to find Bench already posted with SF planted. We took a quick walk to scout a station and got back as more PAX rolled in to Coops Stronghold.  A bakers dozen (including 2 FNGs) completed the following.

WARMUP:

15 Good Mornings

15 Smurf Jacks (Shout Out Papa)

1 YBB (Your Best Burpee) for Moses

Follow Me…

THE THANG:

From the parking lot pawns (for String Bean’s inquiry and lack of something better to call them) PAX did…

Zig Zag Side Lunges from Pole to Pole. To Clarify,NOT Pole to Hole. Bono can elaborate if needed.

11s at the Meadow – Deconstructed Burpees – Merkins/Jump Squats

Grammar on the spot with some Plank-o-rama for the 6.

25 WW2s

Mosey to Hill

7min AMRAP – Run Backward up the hill, Run Forward down the Hill, 5 Sumo Squats at the bottom, Rinse and Repeat.

James Bonds – Thanks to Stern for my new favorite ab exercise, more on this later.

Mosey to short wall near building

15 Knee Raises (sneaky tough exercise for hip flexor) – 10 Irkins – 25 LBCs  – Rinse and Repeat

Request for more James Bond so YHC obliged…

Mosey to parking lot for some agility work on the parking lines

Back to the flag

Almost  Just enough time for 10 Captain Thors

Have a Nice Day

CoT/BoM

Prayer Request

PAX and their families (and their ears) traveling to Atlanta for volleyball tourney

Randy Parker – ECU faculty member diagnosed with cancer

Friends of Snooki’s family dealing with loss of a loved  one

PRAISE – For Villa Verde being an awesome place – YHC Agrees

Announcements

April 20-21 – Men’s Conference at Covenant Church led by Former NAVY Seal Chad Williams.  I believe there is a link to the event in the ENC Newsletter

Moleskin

It has been an embarassingly long time since I have Q’d a workout so thanks to Bench for the invite to do so today.  Q juice is a real thing! T Claps to the great PAX that posted and made it a fun morning.  T Claps to the weather which was amazing!  We welcomed 2 FNGs J-Woww (friend of Snooki) and Bearded Jester who really likes his name Please note, in the gloom and non church & family activities we have agreed to omit earded and ester.  If you are confused just give that a second.  To the new guys (and all of us really), these words from Abu still echo… Just keep pressing play!

YHC loves mumble chatter and there was some great chat this AM. About 3 minutes into the backward hill run Snooki says to me “man, why did you pick this” YHC took that as a compliment but was having similar thoughts internally.  All the PAX pushed through it for a great quad burn.  YHC was honestly a bit underwhelmed by the absence of Sumo grunts after giving what I thought was a decent demo and request for participation. Instead we got crickets… Interestingly enough PAX found their voices during the James Bond that followed.  I am not sure if we have PAX confused about the sound of a firearm or in their minds were shooting cats but we definitely had a wide array sound effects. Better late than never I guess.  We had so much fun with it there were requests to do it again at our next station.  We turned this really great core exercise with this awesome spy coolness into the soundtrack for wild kingdom. Shout out to San Fran for announcing our rep counts to passers by…  747, 748, 749!!!  YHC thought it would be wise to move a little farther away from the building rather than speak with Campus Police. I am so greatful to be involved with F3.  It has been one of the most positive associations of my life. Lets use this great weather to headlock and breed some positivity into a world that needs it.

String Bean, you will be happy to know I will reach out today and offer to coach T Ball, thanks for sheding light on the obvoius. Grammer, I am thrilled to report that Ian Happ hit the first pitch of the 2018 MLB season out of the yard and the Cubs won 8-4 putting them on the unsustainable pace for 162 wins and 0 losses. Can’t win em all if you don’t win the first one.  It was a great day!

T-Bird, Over and Out