July 30th, 2020 By Brinkley

4 PAX joined YHC for the 6:30 AM bootcamp on another fine, humid Carolina morning.  With the threat of popup storms later in the day it was slightly cooler but still sticky. It was hard to compete with @Chowders 8 year F3 Anniversary beatdown and that group was still finishing up when our small but mighty group started arriving.  After sharing some F2 with the departing PAX the group headed on a mosey around the parking lot with high knees and glute kickers on the way before circling up in the lower parking lot for:

WARMARAMA

• SSH x 20 (meant to do 19 for @Chowder but got carried away)
• IST’s x 12
• Hill Billies x 12
• Merkin x 10
• Penny Picker x 12
• Plankjack x 12
• Windmill x12
• Low Slow Squat x12

THE THANG

Mosey down the hill to the bridge over the dam.  Upon reaching the base of the hill bear crawl across the cement path to the bridge.  Once there the Pax performed Dips and Incline Merkins doing repetitions from 10,7,5,3,1 in cadence.  After that the mosey continued to the wash area where each of the PAX secured a best friend (rock) for the next 20 minutes.

Staying in the grass the PAX did another set of exercises using the same 10,7,5,3,1 pattern as was done on the bridge.  The exercises were:

• Curls
• Standing Chest Press
• Skull Crushers
• Upright Rows
• Rock Swings
• Laying Down Chest Press
• LBC’s with Rock (20 every cycle)
• Squat Jumps (10 every cycle)
• Apolo Ohno (10 every cycle)

Return best friend rocks back to their home and mosey back to the parking lot with Bear Crawl on ½ the flat cement path and 2 rest stops with 5 burpees at each.  Circle up for:

MARY

• Poutine Low Flutter (YHC)
• LBC’s (Sully)
• The W (Disaster)
• Pretzel Crunch (Snowsuit)
• Reverse Crunch (Gumby)
• Mason Twist (YHC at the request of the PAX)

 Announcements

• Healthy Eating Challenge starts next month. Here is the pre-blast – https://f3-meca.com/2020/07/15/fall_2020_hec-pre-blast/
• For those not doing the healthy eating challenge Boomer’s Bistro at the Kannapolis Cannon Ballers stadium will be serving Poutine this weekend. What is Poutine you ask (other than the fearless leader of the Highlands AO)?  The e-mail from the Cannon Ballers describes it as: “It’s a delicious dish that includes french fries and cheese curds topped with a brown gravy. This tasty treat provides all the traditional greasy spoon comfort!”  YUM!
• EH Challenge will also start in August. This will be a competition between AO’s to see who can bring in the most FNG’s and Kotters.  Keep a look out for Sad Clowns who could use F3 and reach out to veteran PAX we have not seen in a while.

 COT & Prayer

Moleskin:

1. Good tour of the AO this morning. First time I have been out of the parking lot in a while.
2. Great to see @Gumby dust off his Marine skills and lead the PAX through Reverse Crunches after getting called out by @Disaster.
3. Thanks Men for joining me. Always an honor to lead.

Bootcamp

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