December 24th, 2019 By Big Tuna

Five Pax gathered at Boondocks – The Village today to join YHC for Q’ing his two year F3 – anniversary (close enough – based on my start date – 12/21/17). The rain had finally stopped, flag was planted, the pax arrived early, disclaimer was given and off we went to get started. Here’s how it went down. We started with a mosey next door to the upper parking lot  of the church for:

Warm-a-Rama

• Low slow squats (x10, IC)
• WIndmills (x10, IC)
• Hillbillies (x10, IC)
• Tempo Merkins (x10, IC)
• Plank Jacks (x10, IC)
• Side Straddle Hops (x20, IC)

The Thang

Pyramid workout – another exercise is added each round and each round is followed by running a lap around the parking lot.

Start with burpees/run, then burpees/lunges/run, then burpees/lunges/merkins/run– you get the idea!

• 10 – Burpees
• 20 – Lunges (10 per leg)
• 30 – Merkins
• 40 – Squats
• 50 – LBC’s
• 60 – People’s Chair with Air Press
• 70 – Freddy Mercury’s (R / L)
• Finisher: Welsh Dragons: (bear crawl – 4 steps, merkin, plank jack, shoulder tap – started with  1 rep of each and increased to 7 reps of each)

COT 

Count-off followed by name-a-rama and then BOM but today’s highlight was the greeting we were given by a nice lady exiting the Y – “Wow, this must be the handsome man convention!”

Moleskine

During this holiday season, I’m very thankful for my family as well as with my extended F3 family. Very grateful for this opportunity to share fitness, fellowship and faith with F3 brothers and appreciate the improved health (physical and mental) that comes along with it. In the past two years, I’ve done CSAUP events, 5K’s, 10K’s, obstacle course races and learned alot about leadership as well as life. F3 has definitely helped make me a better man and husband and father.

Announcements:

• CMS School Lunch Debt Retirement until December 31- Pre-Blast
• January’s HDHH will be on 1/8
• IF YOU HAVEN’T SIGNED UP FOR THE GREMLIN – DO IT TODAY – January 18, 2020 – Pre-Blast Information
• Registration is open for F3 Dads – Pre-Blast
• Don’t forget your AO’s 2nd and 3rd F events – Happy Hours and Coffeeterias 

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