December 21st, 2017 By Deuce

Six pax, including one FNG, tried to create the next James Bond film, Better Late Than Never, this morning.

• 0524- YHC arrives uncharacteristically early.
• 0529- Morning Wood arrives all sleepy looking.
• 0531- We launch, because it seemed everyone else had fartsacked.
• 0532- Motown pulls in and frantically tries to catch up to us running a lap around the parking lot
• 0533- Brutus and Baby Face fly in imitating Jason Bourne’s Mini Cooper driving scene.
• 0536- FNG Big Tuna cruises by us trying to decide if he had made a mistake in posting for his first F3 workout.  His good senses taking over, he parks the car and joins us.

Here’s what we did:

Warmup

Mosey one lap around the parking lot.

• Windmill x10
• Side Straddle Hop x20
• Merkins x10
• Air Squats x10
• Mountain Climbers x10

The Thang

Mosey one and a half laps around the parking lot.

The Dirty McDeuce

• Merkins x12.
• LBC x12.
• Air Squat x12.
• Run a lap around the parking lot.
• Carolina Dry Dock x12.
• 12 WWII Sit Ups OYO.
• 12 Lunges each leg OYO.
• Run a lap around the parking lot.
• 12 Worst Merkins Ever OYO.
• Reverse Crunch x12.
• 12 Apollo Onos OYO.
• Run a lap around the parking lot.
• J-Lo x12.
• Russian Twist x12.
• 12 Sumo Jump Squats OYO.
• Run a lap around the parking lot.
• 12 Burpees for good measure.

Mosey to the school entrance.

• Dips x20.
• 20 Step Ups each leg.
• Bear Crawl to the metal awning.
• Run back
• Lunge Walk to the metal awning.
• People’s Chair.

Long mosey around the bus parking lot, along Harrisburg road, and back to the cars.

Mary

• The Squirm x20
• LBC x20

Moleskine

1. Good work out there, men!  It wasn’t quite as tough as the 12 Days of Christmas we did last week, but still a solid workout.  Those Worst Merkins Ever really sucked!
2. Welcome to our FNG, Big Tuna.  We are really glad you came out and look forward to seeing you out there again.
3. Cotters to Baby Face after his China trip and subsequent illness.  It’s nice to have you back out.
4. If you are looking for a Christmas beatdown, F3 Harrisburg is running The Murph at 0530 on Monday at Stallings Road Park.
5. F3 Mint Hill has cancelled Piledriver on Christmas morning.
6. F3 Boondocks will be on a regular schedule next week (T/TH).

Peace,

Deuce

The Gunnery

---