Back in the Patch

Today marked the return to The Collard Patch for F3ENC. He followed the 7/11 rules – no more than 7 PAX in a group, at least 11 feet apart. It felt great to be back.  My bro-in-law, Venus recently moved back to Ayden and made posted for his first F3 bootcamp.

Warm-Up
SSH
Good Mornings
Imperial Walkers
Lap around the track

The Thang
– mosey to the rock pile
squat thrusters
curls for the girls
Tricep extensions
Halos
Overhear-Carry to the front parking lot and back
(PAX were instructed to set their rocks down because we would be returning to them)

Mosey to the football field
Spread out
Dan Taylor  – Lunge:Squats 4:1, ascending reps, across the field
Bear Crawl:WW2 4:1, ascending reps, back across the field

Mosey to the building  for Wall sits while each PAX ran around the splash pad

Mosey back to the rock pile
bent over rows
rock squats
WW2’s with rocks

Carried rocks to large picnic shelter
2 rounds: 10 super-step-ups with rocks, 10 dips

Returned rocks to their pile

Mary for time

COT
-Cousin IT’s knee
-Hot Spot’s M and Mom
-Grout’s 2.0
-Past Due
-Venus’s 2.0
-AquaMan’s mom – no interaction in her retirement home
-Jackpot’s friend battling COVID19

Moleskin
Today’s workout reminded me how much I love being in the gloom with my F3 brothers.  If you haven’t been working out lately, now is the time to get back to it (in a safe manner). Still looking forward to lots of fist-bumps.