September 18th, 2019 By Scottie Altschuler

YHC posted on slack that when he drove up to the school there would be 20 cars in the parking lot.  Well there were 8-9 when I arrived and 12 when we got started so I was already in a good mood that we had finally broken the glass ceiling of 10!  Welcome back to THE MAN, THE LEGEND, The Pharaoh!  After giving the disclaimer we were off, YHC noticed a tall guy with Clemson gear on, and assumed it was @Torch, but as we circled up YHC noticed a younger, clean shaven, Fit man in Clemson gear.  He was much quieter than Torch, and  while Torch is younger and Fitter than YHC, there was no way this was Torch.  He had a Clemson headband on, and sure enough it was @Rosin_Bag returned from his season of Baseball with the Yankees and ready to put in some REAL work.  Well, now I have to make this work out hard, but was it???  Not for Rosin_bag, but I did hear Pharaoh and a few others mention “this sucks” a few times, so I had to be on the right track!  Here’s how it went……

– Disclaimer – We are a peer-led, zero-cost non-profit work out group, we are not professionals and do not claim to be. Preform each exercise safely and modify as needed. By participating in an F3 workout, you assume all the risk associated with doing so.
– Mosey to the Parking lot
o Warm up
 Side Straddle hop
 Windmill
 Imperial Storm Troopers
o Partner up
 On one end of the parking lot, P1 does Merkins, P2 runs to the other end and calls P1’s name when they get there. P2 does SSH until P1 gets there.
 P1 does SSH until P2 gets back to the other side and calls P1’s name, P2 will do Merkins, until P1 returns.
• Plank or pick up the six
• Repeat with WW2’s and Monkey Humpers
• Repeat with Hand Release Merkins and Squats
– Mosey to the Diamonds
o Partner up. P1 Dips, P2 Run the outer loop
 Each Partner does a round
o Incline Merkins
o Decline Merkins
o Donkey kicks
o Inner loop/outer loop
– Mosey to the wall
o Balls to the wall x 3
• Mary
o Crunchy frog x 10
o Box cutters x 10
o Pretzel Crunch x 10 each side
o Habs 1 min abs
o Low Flutters
o RBC’s with Talladega
o Low Dolly with Sausage

Prayers for Talladega and Turbines friend from work.  Prayers for Dial ups brother.

Moleskin:

There was a bunch of no quit today.  It was great having the band back together, and it was nice to see a larger presence on a Wednesday.  At the end of the workout I had mentioned my brothers friend and how in an instance it could all be over.  Two kids, won’t have a father anymore, Someone who was there for my brother and could relate to his divorce and single parenting time/adjustment isn’t there for that shoulder anymore.  My brothers kids will probably not see those kids as often anymore.  Its tough.  43 is YOUNG and he is gone.  Live your BEST life today!  Take that trip, go to that concert, be that friend, reach out to that love one you haven’t spoken to in a while.  Be kind to the people you meet today, you never know what they are going through.  Whenever someone young and close in age to me dies, it really takes me back.  I have lost too many friends, at a young age and it doesn’t get easier.  Take care of yourselves, and each other.  SYITG!

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