19 Pax: (Pre-Party) Jorts, The Hackface, Lump and Whoopi; (The Thang) Beans, Braddock, Cocoon, Crawdaddy, DeLorean, Licker, Lump, Noble Virus, Noodle, Numbers, Pound Puppy, Scud Row, Shocker, Spandex, The HackFace, Whoopi, (FNG) Achilles, and Dukey (QiC)
What a beutiful day for a stroll in the park with your favorite group of brothers. 65 degrees and eventually sunny. A few thrill seakers (Jorts, The HackFace, Lump and Whoopi) wanted some extra mileage and took in a brisk sub-8 min/mile 4.12 mile run. While, Braddock did a bit of track work to warm up the legs.
The remaining PAX arrived to a beautiful early Fall morning in Franklin in time for some stretching...we exchange pleasantries, socially responsible fist bumps, etc...time to circle up for some warm-o-rama...
Warm-o-rama: 25x Side Straddle Hops IC, 10x Small and Big Arm Circles, 10x Back Backs, Willie Mays Hayes, 3x Good Mornings (give or take)
The Thang: We head west on a field trip, just a trot to get those legs warm. With the 6 intact we make our way to the baseball field grand stands:
Lunges up the path to the consession stands
Grab some bench...3 x 10: Bulgarian Split Squats / Jump Ups / Reverse Merkins
We move...taking a bit of a breather jog to Cowboy Field. It looks like someone set up some cones for our measuring pleasure (apparently not very visable):
Mucho Suicides are the MOT down the field:
Bear Crawl + Merkin 3x to the first cone
Side Bear Crawl Left + Diamond Merkins 3x to the next cone
Side Bear Crawl Right + Wide Merkins 3x to the next cone
Alligator Merkins to the goal line
We have to go back, MOT back down the field:
Lunges to the first cone
Broad jumps to the next cone
Sumo Squat Jumps to the next cone
Broad jumps to the next cone
Lunges to the last cone
Moving On...we make our way to the parking lot, grab some curb for Mucho Chesto Ring of Fire
Lets head back toward the flags, we have to travel back through the ball fields, we might as well crab walk down the path (Licker demonstates to proper technique)
Mosey to the play set:
15x Chinups, 15x Derkins, 15x Diamond Erkins, and 15x Dips
10x Chinups w/ 10 Toes To The Bar, 10x Derkins, 10x Diamond Erkins, and 10x Dips
Back to the flag for Mary. On your six:
Exercise to be named 10x elbow to knee + toe touch
3x 6" Abs held for 20-30 sec
10x Dying Cockroach
10x Freddie Mercies (aka Fire Trucks)
Captain Thor thru 7, ran out of time... We Done!
Count-o-rama, Name-o-rama, Circle-of-man....pleasantries, fist bumps...exit strategy!
Moleskin: I'm always amazed at this group of men. You each pushed yourself further than you would on your own, all the time encouraging the man standing next to be better than he was when he showed up. F3 is special! Continue to share your gifts with others. "Leave No Man Behind, But Leave No Man Where You Found Him". I'm proud to have spent the day in the Gloom with each of you.
Cheers,
Dukey
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