PAX: Urkel, Joker, Big Perm, Big Easy, Shocker, Michael Bolton, Ballcock, Chomp, Paladin, Valley Girl, Madoff, Coach K, Slick Rick, Handy Manny, Mr. Clean, Peaches (QIC)
75 with 98% Humidity and a slight rain and the scare of a T-Storm.
SSH x 35 IC
TTT x 15 IC
IW x 15 IC
AC x 15 IC Reverse x 14 IC
Mosey around the short loop in Parking Lot
Partner up and lets Plank, not as an exercise but an acronym using each letter as and exercise! Partner A runs short Parking lot loop while partner B does the following exercises.
P rison cell merkin burpees x 50. Original intent was pull ups but bars were soaked from rain.
L unge, both legs count as 1. x 100
A lternating shoulder taps, both shoulders count as 1. x 150
N olan Ryan, each punch to the imaginary Robin Ventura head counts as 1. x 200
K nerkins (Knuckle Merkin) x 250
Help last group finish with 50 Nolan Ryan’s together. 10 Count
Lets head to Pad and split into 2 groups of 8 for a Bear Crawl Relay Race.
Flutters x 25 IC
Back Scratchers x 15 IC
Dirty Dogs x 15 IC (Both Legs!)
-New F3 WordPress site is up and running thanks to Stones and Big Easy, if you have any questions on how to use it, check with Joker.
-Beach Bum Sprint Triathalon is this Saturday Coligny Beach HHI, need Q for the MOB.
-Big Easy gave T-claps for big improvements of Mr. Clean and Madoff over last couple weeks, good work men, consistency is key!
-Sign up to Q and get some #Qdrenaline!
-Family and friends of Terry Jones who passed last Sunday after a long battle with Pancreatic Cancer.
-Family and friends of Jokers neighbor who’s 24 month pregnant wife died in car accident on 278 Tuesday.
-Something must be wrong with Urkel’s car because the he has been biking to F3 all week? Or is he just a #beast?
-Madoff is a closet Bear Crawl Sprinter, it looked like a full size version Ray moving across the Pad.
-Joker took advantage of the pad being wet and used his hands as ski’s during the Bear Crawl Relay.
-After the AST’s and Nolan Ryans my Knerkins turned into Kn-knerkins (knerkins on knee) name compliments of Urkel.
-Prison Cell Merkin Burpees should never be done, but you have to keep Coach K happy.
Always a pleasure to Lead,