February 8th, 2016 By Guinness

5 pax did not choose to fartsack or allow the Super Bowl festivities or Cam’s sackings to impede their beatdown and their resolve to be stronger, faster and tougher.  Here’s what they chose to do:

Mosey to Warmorama

Side Straddle Hop
Cotton Pickers
Windmills
Imperial Storm Trooper
Merckens
Burpees

Run to bottom of hill of shadows and back

Bear crawl to 8th cone
Lunge back
Repeato

Mosey to running track
Merckens x20
Burpees x10
Run lap of track
Repeato

Mosey to steps
calf raises x 20
Dips x 20
Repeato

Mosey to Front of school
Sprint to end of cones
Sprint back
Repeato

Mosey to Mary
LBC’s
The W
Pretzel Stick
Mason Twist
Reverse LBC’s
Low Dolly
Mercken/Plank 360

Moleskin

So, I showed up this morning in the gloom pleased that I had made it after being away for nearly two weeks away in Florida.  Ribshack and Innkeeper were there.  I asked them, “Are we going to need lights?” The response, “You should know, your Q’ing.”  Having forgotten that I had signed up but without missing a beat, “We’re going to need some lights.”  Usually, I get reminders when I am going to Q from Signup Genius but not this time. I had signed up a month ago.  I felt good afterwards about being able to Q on the fly.  Thanks @Innkeeper, @TheFarm, @Ribshack, and @Buckwheat for your presence this morning.  I hope you “enjoyed” the beatdown.  I am impressed with you pax showing after the disappointing Panther loss.  I have “fallen off the wagon” with the healthy eating challenge.  After this morning I am back on. Great to be back.

COT

Pray for:
Buckwheat’s father-in-law, Paul, recovering from surgery.
Innkeeper’s father and family.
Guinness’ father-in-law, Charles, who is dealing with congestive heart failure and deteriorating kidney – surgery expected soon.

Information

5 YEARS OF F3 – Anniversary Celebration
When: March 5th, 7.30 – 11.30pm
Where: 1000 NC Music Factory Blvd, Charlotte, NC
More Information: HERE

 

The Valley, Tradition

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