• When: 10/29/19
  • Workout Style: Bootcamp
  • QIC: Griswold
  • PAX: Rerun, Maytag, sparkles, Huckabee (respect), Couch Potato (respect), dash8 (respect), Navy (respect), franknbeans (respect respect), purple rain, Dumpster Dog, McMuffin, burnout, Cheech, Princess, Skidmark (respect), Griswold QIC
  • AO: Boonedocks, Cape Carteret Baptist Church

After a little recon drive on the way to the AO this morning, the Q realized he had to Omaha nearly his entire original plan for the day. A little distracted pulling in the parking lot, the Q walked into the circle with less than 20 seconds until a hard start. Great start to the morning! After a quick mission statement and disclaimer (that no one heard anyway due to the chatter), we moseyed to the back lot for warmaRama: side straddle hops, windmills, up dog, down dog, calf stretch, and sun gods.  Out of 16 pax, not one was counting due to the chatter.  So, the Q had no idea what number we were on and just discontinued the count…So glad we got some second F this morning!    We then mosey back to the front lot and partnered up. We grabbed two bricks per partner for an old-school shuttle run. While partner one ran the shuttle, partner 2 AMRAP LBC‘s. Soon as partner 1 finished the shuttle run, partner 2 took off and partner 1 AMRAP LBC‘s. We rinsed and repeated one more round each with side straddle hops.    It was then time to mosey across the road to the bank lot, where we performed a 4 x 4 x 4. After another mosey, we stopped for a set of six Texas hand release Merkins. We continued on to the Java Post lot for a set of ACS (alternating shoulder tap, copperhead squat, squat), the “leg“ cousin to the ATM. At that point, we stayed put and all picked a parking space line for: side plank walks (2 spaces), 10 iron mans, side plank walk back, to finish with 10 Iron Mans. This seem to be a crowdpleaser so we continued on with 2 more sets. We then hugged up on the side of the ABC store for: 20 donkey kicks, 20 uneven squats, 20 Griswalls, 20 uneven squats, 10 Australian mountain climbers, and 10 plank curb step-downs. It was time to head back towards the church. We stopped halfway for some pancakes: hand release Merkins and IC low slow flutters (back-and-forth counting up from 1 to 10). Another crowd pleaser, and a hard push by some of the pax to complete all reps.  Running short on time, we stopped at the bank lot again for another quick round of ACS.  We headed back to the church where each pax picked up a brick for Mary: In American Hammer position, we did a set of heel taps over the brick, side plank step overs, alternating heel taps over the brick, and then finished out the morning with 25 hand release Merkins. Hard stop.

With a work out full of nothing but Omaha after Omaha, it sure was great to see some of our long lost pax (skidmark, McMuffin…)!!!   It’s also great to see a 25-year-old Rerun standing next to a double respect franknbeans… who can both complete the same work out. That’s what F3 is all about!

Big numbers in the west. Keep it rolling! Thanks for the keys Cheech.


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