MAKE IT A DOUBLE

YHC rolled in to find 3 PAX members ready to roll. YHC was worried about the turnout because he received no HC’s the night before. YHC knew the grounds were going to wet and went to survey a route for some kind of run. The 4 minute warning was given and we waited for the one minute because we knew Pasqually would show and he did.

WARM-A-RAMA

Lap around the parking lot and back to the flag for SSH x20, Cotton Pickers x 15 and Good Mornings x 10. Lap around the parking lot Abe Vigodas x10, Finkle Swings x10 each leg, The PAX had some questions about whether or not this was a real exercise or just trying to make the PAX look stupid. I’m sure they went home and searched it immediately. Yes it is real and yes you all look stupid. Finished with a basic stretch right into

THE THANG

5 each Merkins, Squats, Groiners, Star Jumps and Alt Shoulder Taps IC

Run Lap around the parking lot and around tennis courts and back

10 each Merkins, Squats, Groiners, Star Jumps and Alt Shoulder Taps IC

2 Laps around

20 each Merkins, Squats, Groiners, Star Jumps and Alt Shoulder Taps IC

3 Laps around. YHC almost Omahed this run because it didn’t seem that long when you walked it.

Mosey to the other side of the parking lot for round of Big Sexy 15 each of Pickle Pounders, Boss Tweeds and Monkey Humpers

To the picnic tables for Dips x 20, Table Top Earkins, A new exercise soon to be submitted for Lexicon approval. PAX starts on one side of the picnic table and does one earkin, runs over the table to the other side and does two, back and forth until you reach 10,

Somehwere in the middle of  Table Top Earkins, Pasqually began to tell us one of his Newport girl stories. This time it was about Tiffany who backed into his Bronco at the Food Lion. She calmly picked up the pieces of glass from the headlight and drove off. Where did she go? To the ABC store, Pasqually made sure to point out that the ABC store is the liquor store. I guess we are all a bunch of rednecks who don’t know the difference. UMMM we aren’t the ones who dated Newport girls. Her name was Tiffany the same as Pasqually’s wife. There was talk about some video made and YHC might remember seeing her in a video but not a surveillance. Luckily the lady at the liquor store aka ABC store recognized her and said she would be back tomorrow at 6. I not sure about the rest of the story. I think Squid stopped exercising at one point just to make sure he was hearing all the details of the story. The joys of civilian life you don’t know what you are missing

PAX finsihed with Derkins x 20

Rd 2 – Dips x 15, Regualr Earkins x 15 and Derkins x 15

Mosey to the Flag

MARY

LBC’s x 20 IC

American Hammer x 20

WW1’s led by Monkey x 20

Superman held at various counts

Protractor-Holding legs and arms at 45 degrees, PAX would smack the ground with their hands on every count. PAX did 50

Check Slack for Workout

YHC took us out with a special prayer for friend who lost his dad

It is always a pleasure to lead the men of F3. I know they always make me better. It was good to have Lil Smokey back in the groove as he gets settled into the new neighborhood. I’m waiting for Pasqually’s book to come out, “My Life in Newport and the Women I Have Met” You just never know what will come up during an F3 workout.

Ron B