Weekend Heroes

A diverse group appeared on a cold, rainy Saturday. Dual resident Cheney, Navy with Focker from Charlotte and young buck Leprechaun in tow, and last, but certainly not least, my boy Jim Lupton. Jim is a local celebrity who yhc has been EHing for over 3 years,along with other influencers @jangalang and @Gertrude. Welcome Jim.  It’s about time!

YHC hit em with the 3Fs, mission statement, disclaimed (especially with yet ANOTHER lawyer present), and moseyed to the track for:

WARMARAMA

Seal Jacks (of course), Hillbilly, Willie Mays Hays (@aujus), Windmill, Cherry Pickers

Mosey to breezeway to keep Poca dry for:

THANG

25 CH Squat IC, 20 Lunge forward and backward IC, 20 Plunger squats SC

Mosey to back of bleachers (Do NOT call this area Mr. Mayo’s office) for Partner Pull-ups

10 Overhand, 10 Underhand  Each partner

Back to breezeway:

10 Partner leg throws, 20 WWI, 25 Freddy Merc IC

Back to bleachers for Round 2 pull-ups

Back to breezeway:

Peoples Chair, 10 count each pax up and back     shake it out, repeato.  BUTTERCUPS (@jangalang) IC

Mosey to track for palate cleanser:  Indian Run with six performing 3 SC plank jack before sprinting to front. One lap

Mosey to breezeway:  Merkin 20 SC, Doublewide 20 SC, Diamond 10 SC

Mosey to locker room bench for Merkin, Derkin, Irkin triumvirate

More pull-ups, Round 2 of Squat set and Wall set

Mosey to flag to finish off with LSF and American Hammer

Namearama 

Bestowed the F3 name “Alice” on Jim Lupton from Alice of Brady Bunch fame so ask Jim the next time you see him why if you can’t figure it out

Prayers requested for John Jenkins and Frosted’s family

Navy took us out with a memorable prayer

Moleskine

Loved seeing FNG Jim Lupton. Well done Jim!

Shroom was amazed at Focker’s pullup prowess.

Cheney Bayliner and Second Mile repeatedly  invaded YHC’s personal space during lunges

Lamar, that’s twice YHC has bailed you out with a Q

In all seriousness, I ALWAYS enjoy leading a F3 workout, LOVE seeing every one of you that post, and get more out of it then I put in, 100% of the time

Madoff