Columbus Discovered America, Q Discovers Fartsacking

YHC rolled up to find some of the PAX members ready to roll. T-claps to Villa and Dance Hall for their early arrival.  YHC was sure the numbers would be large after the huge posting Holiday Mansion got from the PAX. 5 minute warning, we all knew the site Q would show, 3 minute, I had some verbal commits yesterday, 2, 1. The 3 F’s were given and a flawless mission statement.Columbus might have discovered America but YHC discovered a large fartsack on a kids holiday. Note to PAX, you can workout and still be home before any one gets up. We had 5 brave members enjoy a 76 degree morning with a light breeze. The weather report was brought to you by Wilson, who could give Donnie Cox a run for his money. The streets were full of Morehead City’s finest by this time and we all believed we were the reason. YHC thought it would be appropriate to mosey right by them so they could get a good look at us. Harmless F3 members? Right?

Warm-A-Rama

Mosey by the cops, as we took a lap around the Marlin fountain and back to Big Rock Landing

SSH x 20, Sun Gods x 10, Abe Vigodas x 15, Mosey by the cops again and back to Big Rock

Cotton pickers x 15, Imperial Walkers x 15 and Monkey Humpers x 15, Mosey around the cops again and back to Big Rock

THE THANG

Seated Row x15, Standing Chest press x 15, seated row x 15, chest press x 15, seated row x 15, chest press x 15

Grab your bands and some jump ropes and mosey to 9th street.

Partner Up: Partner A would stay at 9th street while partner B ran to the 10th street intersection. Partner A would do curls, 15 each arm, while partner B would jump rope. When partner A got done he would drop his band and run to 10th street where partner B would give him his jump rope and run to the 9th street intersection for his curl work. I believe 9th to 10th street along the water is the longest block in Morehead City. PAX did 3 sets of these.

Q decided the run was a little long so we moved up about halfway for a round of shoulder press. Using the same format as above we did shoulder press x 10.

After completion Q noticed time was getting short so we would do Mary on the way back. 8th street American Hammers x 20, 7th street protractor with arms, legs and head at 6 degrees for a 30 count. Hard Stop

Congrats to the band workout who put in about 2 miles on the run.

Prayers for Villa’s daughter, Lainey, and for Villa and his M. Parenting can be tough at times. We continued to remember Las Vegas as we have no answers when evil strikes. Villa took us out and reminded us that we always have each other to lean on and to talk too and that is one of the things that makes F3 special.

YHC was proud to lead a small but dedicated group this morning. The only way to have a chance to post everyday is to post on Monday. We are far from BRR shape but the commitment and dedication by this group made me proud. I can see improvement in each of these men, even though they might not see it in themselves. They showed up today when others did not, Winner! We took advantage of our small number and got to know each other a little better. Thank you men for your support.

YHC-Ron Burgundy