May 19th, 2017 By RibShack

YHC arrived early for a brief scouting of the AO. Nice little walk in the woods. We should have a BC here one day; all sorts of toys around. Head & Shoulders was already there for a literal 2 mile sprint, a bit of foreplay before the workout.

Farmer’s Carry to the Launch Pad (just to do something different, same meat grinding asphalt there unfortunately)

Warmup- mosey to road stopping halfway for…..SSH w’ Clap, Cotton Picker w’ Back Bend, Hand Release Mericans, Plank Jack…….mosey rest of the way back to bells, Not so Low & not so Slow Squat, Stretch

The Thang: Every letter in the alphabet was assigned an exercise. YHC would lead the others in the exercises per each Pax’s F3 monicker. We started with YHC’s name, ended with Tenderfoot’s & the S&W of Swiss Miss’s then called an audible to clear the board of any exercises not yet done.

Mary: LBC w’ Bell, Reverse Crunch, WWII’s or Derby Double Tap w’ Bell

Count Off, Namearama, Annoucements, Lock Shields/Prayer

Moleskin:

1 – don’t forget those guys in the middle of something, reach out to them today or this weekend just like you did when they 1st started going through it. Text someone today, just one person, make a difference.

2- Tlclaps to Chummie, two Metal Posts in <12 hours & that includes sleep!

3- Looking forward to Hugo’s Q this coming Wed at The Pain Academy!!!

4- Good to see Swiss Miss again, thanks for coming out & making us stronger & faster.

5- Good to meet Man Candy & Tenderfoot. How MC did everything w/o gloves is beyond me….hope your hands are ok.

6- Nice work today Maple, thanks for hitting me up on Twitter also.

7- Wow, Head & Shoulders……I’ve heard of 10 gallon hats but never 2 gallon shirts!!!

8- Sign up to Q HERE. If you’ve never led make the leap & do so. Feel free to ask another Pax to co-Q with you.

9- Are you on Slack? Lots of communication happening there across F3, Meca & the Mint Hill AO. Come see what you are missing!! Team is F3MECA. (can’t figure it out call Chum!!, LOL)

“Be strong, do good & do it right!” ~ RibShack

Boondocks, Mint Hill Metal, Tradition

---