WINDY WEINKIE

The numbers have been thin this week for those that desire a little less running. YHC tried to stir the pot with a challenge to show up. YHC arrived early to survey the grounds for a dry place out of the wind. As the flag was planted Cheech ran by on a solo standard. We would later learn that this guy is running stud, doing some 24 hour running marathon. T-claps. Wilson was also his timely self ready to workout with someone besides himself. Navy had given me an HC the previous night and he is always a man of his word, so I knew I wouldn’t be alone. The HIN and Bellers joined for the countdown. It has been many weeks since the Bells have outnumbered the HINers. Many have turned to black ops either swimming or running. I’m not sure where that is written in the F3 hand book. Six men joined YHC for a windy wet morning but it didn’t rain on us. Monkey Wrench knows it never rains on an F3 workout. Mission statement given and disclaimer when we were joined by Shaft. Shaft had some great advice for YHC my first week. During one of the workouts he told us to make sure we put some more holes in our belt. After two years I understand what he meant. F3 workouts are free but buying new pants and belts that fit cost a little but I’m OK with that.

WARM-A-RAMA

Mosey around the parking lot and back to the flag

Princess and I would alternate P-SSHx20, RB-Sun Godsx10 each way, Imperial Walkersx15, Trunk Rotationx10, Cotton Pickersx15, Windmillsx15 Off you go HINers

THE THANG

Around the World L&R x10

Upright Row x 10

Over Head press 2 hand x 10

Full Squat x 10

Curl L&R x 10

Shoulder Press L&R x 10

Kettle Bell Swing x 10

Around the World L&R x 10

Sumo Squat with High Pull x 10

Tricep Curl 2 Hand x 10

Squat and Pop x 10

Followed by the famous Rinse and Repeat with a palate cleanser around the building

YHC having nothing but love and concern for my fellow F3 brothers wanted to help them. I read an article the day before about push ups adding years to your life. I decided to help add some years.

Merkins x 10

LBC’s x 10 SC

Hand Release Merkins x 10

LBC’s x 10 SC

Alternation Shoulder Taps x 10

LBC’s x 10

Rinse and repeat doing WW1’s instead of LBC’s with a palate cleanser around the building

One more round of kettle bell stuff followed by Step Ups x 10 each leg

One more round of Merkins, HRM and AST’s with Box Jumps x 10 in between. Palate cleanser around the building.

MARY

American Hammer x 20

Skull Crusher x 20

Low Slow Flutter x 20

Protractor to finish out the time. HARD STOP!

COT

Prayers for Lassies brother (John Jenkins) and Laettners family. YHC reminded us to look out for Satan because he is coming fur us.

It was great to see a strong showing this morning with the conditions not being ideal. Each man showed and made himself better this morning. They didn’t know it but they worked on their patience. There were many times when the wind got a hold of my weinkie and I had to chase it down or find my place. T-claps men. It is always a pleasure to be in your presence.