AO: f3comanche
Q: schnitzel
PAX: Avalanche, sully
FNGs: None
COUNT: 3
Cooler temps this morning, YHC saw lots of cars turning into Cox Mill HS, started to wonder if the meeting spot was moved. 2 cars pull in, greetings, then it was time…
WARMUP:
Easy lap, mosey, you might say, around the parking lot, doing some butt kickers, high knees, toy soldiers, lunge walk, and the crowd pleaser, inch-worm merkins. Those wouldn’t be so bad except it shows how tight my hammies are.
SSH x20
Windmill x10
Penny pickers x10
ISTs x10
Mtn Climbers x10
Tempo merkins x10
THE THANG:
3 stations, 3 exercises at each, I think we made it through 3 circuits.
Station 1: (picnic table)
dips IC
step ups 10 each leg
decline merkins x10 IC
lap around island
Station 2: (wall)
Peoples chair w air press IC
BTTW 20-30 sec
Donkey Kick x10 OYO
lap
Station 3: (legs/mix)
Apollo Ono x10 IC
Jack Webb, ascending count 2 air press for 1 merkin
Bobby Hurley x10
lap
Second circuit took us around the school, using the picnic tables behind.

MARY:
Crunchy Frog x10 IC
LBC x20 IC
Box Cutter x10 IC
Plank – one minute
ANNOUNCEMENTS:
None.
COT:
Prayers for Brian, in Atlanta for post-neck surgery therapy, paralyzed from chest down, walking again is unlikely but miracles happen.
Prayers for Druve (sp), suffering from rapid onset dementia.
Prayers for healing for Pax on IR.

@Sully @Avalanche appreciate you coming out on my 10th anniversary return to the scene of my first F3 post. That was led by pioneer @Kato – I was escorted there and EH’ed by @Pox… 8/29 is official date, but getting a jump on doing some passport Qing. I think we’re at 31 years of F3 between the 3 of us. Pretty awesome.
AYE!