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, 2016, 2017 and 2018. 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.
30 PAX (22 PAX in 2018 and 2017, 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
– 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, (forgot Low
Slow Flutter so we did Freddy Mercury instead), and Dying Cockroach
– 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 25 WW 2 situps and 15 H2M– just because
COT – Announcements – Odyssey upcoming October 5
Prayer Requests – Ducks M – and a few others (don’t delay in typing backblasts)
YHC took us out in prayer.
Naked Moleskin:
Special props to MacGruber who introduced me to F3 and came down
from the big Raleigh for the workout today
§ Six years in a row – last Monday in September
- 5 appearances – Denali and Grease Monkey
- 4 appearances, Ma Bell (missing this year), Goose, Bartman, Michelob
- 3 appearances – Saban
(missing), McCants (missing), Billy (missing), Hot Spot, Compound W, Banjo,
Coney, Term Paper, Burt, Nature Boy, Smokey
Thank you. It is my pleasure to lead and to know each of you.