Date: June 13, 2019
AO: Firepit
QIC: Braddock
PAX: Shoota, Tortoise, Durant (FNG), Twitch (FNG), Delorean, Scud Row, Dodger Dog, Yoda, Waterboy, Braddock, Shocker, Hoser, Lump, Hackface, Cheesesteak, Macaroni, Rice-a-Roni, Oregon Trail, Billie Jean King, Banana Boat, Wilson, Dr. Claw, Lunch Lady, Sanctions, Jingle
26 Pax, including 2 FNGs, braved the perfect late spring morning for some self-improving pain and suffering at the Pit. In well over 50 Qs over 5 years (maybe 100? at least one per month and, in slower times, sometimes 3 per month), I think this is the biggest group I've led. New challenges, bring it on!
Warm-o-rama consisted of 30X SSH
High knees with a drop merkin at Q's direction
Side planks including this Jane Fonda thing that I was prescribed by the sports doc last year for my bursitis to strengthen my hips...if I have to do it, so do you.
GM and WMH to foreshadow the running you're guaranteed in a Braddock Q.
THE THANG
Mosey to the back lot, grab a line for BC/CB meet in the middle for BRO MERKINS...4 sets of 10.
Mosey over the river and through the woods for a harebrained scheme of an Indian Run Race! Two teams squared off and raced a half-mile, ending in a tie. Way to hold formation! Next time we'll do a full mile.
Both teams were rewarded with something, well, it's sorta my thing...JACOB'S LADDER! Line up at the long hill along Townsend for a burpee, sprint up and down the hill, 2 burpees, up and down, etc. for 8 or however many you can do before Q calls it.
Speedbump: 100 Spicolis (curb assisted calf-raises) in tribute to Spicoli, more on him later.
Mosey to the playground for a "swing set" of 20 swirkins, 20 swing-ups, to a "bench set" of 20 dirkins, 20 irkins, and 20 dips. Move to the courtyard of the school for a 5 honest second per man wall sit (ouch)
4 Minutes of Mary, because next week is the Braddock family beach trip, and Mrs. Braddock has been working hard at Pure Barre, gotta lose that gut. 1 minute FKs, 1 minute low plank with 20 J-Lo's thrown in for good measure.
Moleskin
It's such a gift to see our F3 Franklin community grow so quickly, and with such a high quality of men. It's amazing to see how quickly new guys get in the swing and get visibly more fit and capable in a few short weeks. Keep coming back, and keep getting better. We are all natural leaders in our own communities and families, and F3 has proven to make us better leaders, better husbands, fathers, and contributors. Such a wonderful gift to share.
Let's keep up prayers for brother Spicoli and his family. He is one tough hombre, and if anyone can kick cancer's ass once and for all it is our brother Christopher Close. He is a pillar of this community and a constant inspiration to many of us. Peace and have a great weekend.
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