On the last Monday in September in 2014, YHC was privileged to be an FNG at an A-Team workout. Today, YHC took the opportunity of his anniversary to repeat his inaugural F3 workout, this time as the Q, just as I did on the last Monday in September 2015 and 2016. Following the first time I participated in this workout (under the leadership of Denali), I couldn’t raise my arms above my head for 3 days and couldn’t walk properly for 6 days. However, on the 7th day, I repeated my attendance at A-Team and have been coming ever since. I can truly say F3 has changed my life. Thanks to all of you.
The following is Today’s workout – virtually identical to the past three years.
22 PAX (19 for A-Team plus 3 for rolling stone – Bartman, Banjo, MaBell) (27 PAX in 2016, 19 PAX and 1 dog in 2015, 7 PAX in 2014) shook off the weekend with an early morning work-out at Apex Community Park. Let’s see what they did:
– Mosey from the front entrance to the back parking lot – This was the first time in 4 years that the gate was closed on this date so we got to add mileage today.
– Circle up for warm-up (SSH, Good Morning, Mountain Climber, Peter Parker, Low Plank Hold – 3 count around the circle)
– Mosey to the pavilion (Dips, LR Step-ups, Incline Merkin, Star-jumps – 15 times each) x2
– Mosey to the tennis courts (11s – Merkins/Star-Jumps)
– Mary (Do it in the middle of the work-out – Confusion) – LBC, Low Slow Flutter, and Dying Cockroach – 15 times each
– 11s (Prisoner Squats/LBCs)
– Mosey to the rock pile. Grab a rock. (Curls, Overhead press, and Triceps extensions – 15 each, then 10 each, then 5) –
– We ended the workout with an Indian Run back to the front parking lot followed by 15 WW 2 situps – just because
COT – Announcements – Sosa’s brother looking for contractors willing to work in the Caribbean for a while, Odyssey upcoming October 7, new AO – Full Metal Jacket – launches tomorrow at Salem Park – 5:30
Prayer Requests – Hot Spots grandmother passing – prayers for family gathering to celebrate/ mourn
YHC took us out in prayer.
Naked Moleskin:
§ The 2014, 2015 and 2016 version involved the University of Kentucky winning an SEC football game the weekend before – not a surprise that this streak has come to an end.
§ Denali and Grease Monkey – this was the first Franklinaversary that you have missed – it wasn’t the same without you
- MaBell, Bartman, Michelob and Billy – this was the third Franklinaverary for each of you.
Thank you. It is my pleasure to lead and to know each of you.
The year 3 PAX list was lost to the technology upgrade –
- Year 2 – The PAX:Denali, Grease Monkey, Franklin, Hardees, Wham (FNG), Burt, MaBell, Goose, Katniss, Term Paper, Large Mouth, Michelob, Compound W, Brisket, Bartman, McCants, Billy, Coney, Banjo and of course – 75%
- Year 1 The PAX:McGruber, SurCharge, Grease Monkey, Nabisco, Franklin (FNG), Small Mouth, and Denali.