Because it’s was my birthday Q and I’m old and that’s what PBX tells me I sound like. Anyways, arrived early to scout out the AO to find about 15 HIM already working the ECP. By 5:30 21 PAX were ready to go and Crimson had already started complaining. He knew what was to come.
Warm Up
• Good Mornings x 10
• SSH x 53
Thang 1
Split into 5 groups. One group at each of 5 stations for:
• Station 1 – pull-ups x 5
• Station 2 – merkins x 10
• Station 3 – squats x 15
• Station 4 – hammers x 20 l/r
• Station 5 – dips x 15-20
Rotate when done. Did that cycle three times. Was planning to do more but it was turning into a cluster, so…
Thang 2
Over to the coupon shed and grab all the cinder blocks and all the cores. Everyone is instructed to grab 2 cinders or 2 cores. Not everyone listened. Those with cores do man makers while those with cinders do farmer carries from the far island to the middle island and back. Flip-flop with someone on the return. 3 rounds.
• Man makers are something like this.
• Farmer carriers are kind of like this.
Thang 3
Mosey over to the side of the church for burpees and wall crawls. Start with 5 burpees and 1 wall crawl. Then 4:1, 3:1, 2:1, and 1:1. Recover. Repeat from 5 down to 3.
Thang 4
Mosey over to the parking lot for:
• mucho-chesto (10,10,10,10,10)
• LBCs x 20
• prisoner squats x 20
• prisoner lunges x 20 in cadence
• hammers x 20 in cadence
• bear crawl from the near island to the middle island and back
• repeat, except for the bear crawl
Announcements
• DZ convergence on Friday
• Still time to sign up for the Carying Place 5k/10k on Labor Day. Entrance is free due to Carpex sponsorship – see http://www.labordayraceforhome.org and use code F3CarpexSponsor
COT
Count-a-rama: 21
Name-a-rama: 1 hate, 11 mehs, 8 respects
Prayers / Praises:
• Yogi mentioned something about his 2 year F3 anniversary
• McCants recovery
• Ascot’s friend Nate who was hospitalized for a spider bite
BOM: Yogi took us out
NMS
Thanks everyone for celebrating my birthday with me. It was a pleasure to lead, but please stay off my lawn.