Hashmark Backblast

YHC showed up a bit early this morning hoping for a big turn out. Well not so much, while YHC was sitting there after putting up the Flag, Monkey Wrench came out of the darkness. At least I was not alone on this pretty morning. We talked and at 3 minutes Birdman showed up. Whilst giving the F3 mission statement and disclaimer Shaft and Pasqually showed. Ok back to my original plan of 4 corner card game.

Warmarama

• First stop SSH X 20 IC Windmills X 20 IC
• Second stop Cotton Pickers X 20 IC Monkey Humpers X 15 IC
• The Pax let me know how great it is to run right after Monkey Humpers, to which I agreed.
• Third stop Hillbillies X 20 IC (after about 6 YHC figured out he was doing Imperial Walkers)

Last push to the parking lot for the Thang

To help the pax get ready we did Caterpillar across and back across the lot. Plank while each man jumps across the legs and so on and so forth…….

Now that we were warmed up and ready here’s how it went down:

1 Pax would pick a card for the suit – Hearts (double merkin burpees) Diamonds (Daft Punk, look it up) Clubs (Dying Cockroaches) Spades (Box cutters)
These exercises were done AMRAP by the remaining pax while the card picker would do 4 corners of the parking lot – 1st 10 Squats sprint to 2nd 10 LBC’s sprint to 3rd 10 Merkins sprint to 4th 10 Boss Tweeds.
Mumblechatter high during the pax AMRAP sessions but well accepted. 2 times around for card pickers. (Damn those Hearts and Clubs, diamonds and spades only chosen once each) Meaning we did double merkin burpees and dying cockroaches the whole time. NICE

Once each pax went 4 corners twice, the group performed the 4 corners 2X led by YHC at each corner not letting the Pax take a break. Nice work men keeping the tempo up.

• Rolling Mary (not much of a MARY, more stretching then exercise)
• 1st stop left over right, right over left
• 2nd stop Hang down middle (Pasqually mentioning it is hard to breathe in this position), walk hands to the left, back to middle, walk hands to the right, back to
  the middle and now hang at the waist with arms wrapped together
• 3rd stop the flag

Thank you Pasqually for letting me lead some fine men this morning.

Moleskin

F3 is really about the family and encouragement to each other. I know I have not posted many times with Birdman but he was right there at the end giving me that push to finish strong. I do appreciate the help Birdman.
Announcements check Slack. YHC asked for prayers for the flooding victims and all of the first responders and Law enforcement risking their lives to help others. Remember it starts with one person changing and then it snowballs.