A beautiful August morning brought out 7 PAX for the Grill workout. Even Picasso posted with his arm in a sling due to shoulder surgery. A few PAX opted out due to running the 5K at 9:00 but some of us did the workout and the race (it was a relatively light workout…)
Warm-a-rama: mosey to the basketball court for Butt Kickers, High Knees, Arm Circles sobriety style (what was Pork Chop doing last night; he was a bit tipsy), Air Press, Side Lunges, Around the World Merkins
The Thang
Snake Run up Franklin and down Peach Alley to the baseball dugouts
Cones set up at ~ 30 yard intervals across the field:
- Bear Crawl to cone
- Sprint to next cone
- Crab walk to cone
- Sprint to playground
10 Leg Tucks on pull up bars
10 Underdogs
10 Pull up Squats
10 Dips (IC)
10 Step ups each leg
Mosey to the Shovel Flag
2×4’s were set on bricks for a balance beam
2 teams — on PAX balanced on beam and did 10 split squats, rotating direction after each squat while other PAX held plank; do 5 Burpees if touch the ground
2nd round: 1 PAX carries a bucket of rocks across the balance beam and back 5 time while other PAX hold Al Gore; do 5 Burpees if touch the ground
Dealer’s choice — in turn, each PAX does a farmer’s carry with a bucket of rocks out ~ 40 yards and back while rest of the PAX do the exercise he calls
Mosey out to the field to pick up the cones from prior crawls/sprints; return to the band stand
Potsie gave us a pop quiz on various Q source questions from the 1st three quadrants; we aced it as a group
Mary: Dealer’s choice
COT: Fantasy Football league draft day Sep 5th; Lehigh Valley Manniversary on Labor Day; prayers for Picasso, Ditto
Following the workout a few guys stopped by Four Twelve for a quick coffee
At 9:00 the Kercher Creek 5K to benefit Three Strands Community Center commenced; F3 had a great presence with Beaker, Oreo, Picasso, Potsie, Ringworm, and Sheldon participating. It was a perfect day for a race with good camaraderie and fun. Ringworm placed 4th overall and 2nd in his age group; Potsie and Sheldon each took 3rd for their age group. Great work men!