April 19th, 2016 By Sparknut

14 wise men were victorious over the fartsack this beautiful morning! Disclaimer and…

WARMARAMA

Brief Mosey
SSH IC x 25
IST IC x 20
Windmill IC x 15

THE THANG: LUCKY HORSESHOE
Indian Run to the middle school (I think it was Whatley that pointed out that we actually kept form the whole way!)
Start with a lap around the track, then complete a set of 20 mericans, after each lap add one more exercise until you get to 5 different exercises after the 5th lap. Then step down eliminating one of the exercises from the top of the list after each lap as follows:

*Run 1 Lap
*Merican x 20
*2nd Lap
*Merican x 20, Prisoner’s Squat x 20
*3rd Lap
*Merican x 20, Prisoner’s Squat x 20, Scorpion Dry Dock x 20
*4th Lap
*Merican x 20, Prisoner’s Squat x 20, Scorpion Dry Dock x 20, WWII Sit Up x 20
*5th Lap
*Merican x 20, Prisoner’s Squat x 20, Scorpion Dry Dock x 20, WWII Sit Up x 20, Lunges x 10 each leg
*6th Lap
*Prisoner’s Squat x 20, Scorpion Dry Dock x 20, WWII Sit Up x 20, Lunges x 10 each leg
*7th Lap
*Scorpion Dry Dock x 20, WWII Sit Up x 20, Lunges x 10 each leg
*8th Lap
*WWII Sit Up x 20, Lunges x 10 each leg
*9th Lap
*Lunges x 10 each leg
*10th Lap

Indian Run back to the parking lot

No time for Mary

PRAYER
*Praise for Waterboy and the M expecting unexpectedly
*Pray for those suffering after Japan earthquakes

ANNOUNCEMENTS
*THIS SATURDAY 8:00 am Stride for Shiny 5k – Gentlemen, this event is being held on OUR Greenway. It’s a great opportunity to support a good cause, represent F3 Rolling Stone. The event is in honor of Cheyenne Marshall who lost her life in a boating accident on Lake Norman this past Summer. All proceeds will go toward her scholarship fund. Detail at this link: http://coxmillathletics.org/2016/01/28/first-annual-stride-for-shiny-5k/
*Planning a Q school at RS first week of May. It will be a 2 part – Wed night: The History of F3 and Why We Do This. Thur 0500: HTC (How To Count) training. More details to come.

MOLESKIN
Thanks to all for following me this morning. I had a lot of fun and it is always an honor to lead such a fine group! Solid work by all. Strong showing by Sugar and Marie leading the pack this morning.

Props to some who have made significant progress: Decaf, Sourdough, and Sparky. Keep it up gentlemen!

I also want to give a special shout-out to Kato. He introduced the Lucky Horseshoe to me, but more importantly led my first beatdown 2.5 years ago. I’ll spare you all the details, but I’ll just say that it was a kettle bell workout and I had no kettle bell, but still spent almost half the time laying on the pavement trying to catch my breath. Kato last led the Horseshoe about 11 months ago and posted the BEST BACK BLAST EVER afterward. Please check out the link http://f3nation.com/2015/05/28/anniversaryhorseshoe/ Hopefully the link works. We’ve had some technical difficulties.

Rolling Stone, Skywalker

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