May 25th, 2019 By Loafer

The F3 gods were not smiling on the Q this morning as he battled his arch nemesis the nefarious #2. He tried launching a surprise attack on the Q at prior to the workout which had the Q frantically searching out facilities which were not already occupied but with a cool head and ahem, mind over matter, the Q exercised the power of his great  cunning mental fortitude and kept the turtle in his shell during the workout.

10 Pax decided that a little Cross-Fit type of beatdown was in order for a beautiful Saturday morning

Warm-a-rama: A brief mosey over to the the NCRC Campus Facilities station where we did a quick round of

20 SSH

15 Cotton Pickers

The Thang:

Simple  stations with as many reps as possible at each station while each pax rotated through the fireman’s carry with two 25lb paint buckets the length of the building and back

Station 1: Battle Ropes

Station 2: Curls 25lb

Station 3: Overhead Press 25lb

Station 4: Weight Ruck Merkin 30lb

Station 5: LBC

Station 6: 50lb Sandbag Squat

Station 7: Box Jumps

Station 8: 30lb Sandbag Lunges

Station 9: Flyes 10lb

Indian Run down N.Research Campus Drive and back to Mary

 

Much bantering are tossed around especially when the FNG ( Patty Cake) decided to get all sassy and challenge the sexual prowess of the Q with some off color remark about something not getting used.  The gloves came off for sure as the Q had to show the young buck the meaning of respect. But the Q had more pressing matters to focus his attention on when once again #2 decided to remind the Q that it was keep moving and hold the colon. Challenge accepted by the Q.

 

Announcements: Possibility of meeting later Monday morning since it is a holiday. Also reminder to everyone to participate wherever you may be in doing the Murph on Memorial Day to honor those veterans who paid the ultimate sacrifice

Cot: Prayers to Steel Cannon’s co-worker who lost a pregnancy due to complications.  Our prayers are with her, the family and to the unborn. Also to Grandmasters’s grandmother who learned she has cancer

 

#F3Kannon

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