It is good thing hospital names are not used in F3 and each PAX (generally) has his own unique name. Today the name of the day was “Dave” as 4 Dave’s posted to the workout and 3 of us are the same age. It must have been one of the more popular names in 1964. We need to mix things up a bit more. At least our FNG didn’t feel out of place. We were joined by 2 additional non-Dave PAX members.
The full disclaimer was given for our FNG.
Warm-a-rama: mosey to the tennis court for Arm Circles, Abe Vigoda, Grass Pickers, Best Stretch Ever, Slow to Fast Mountain Climbers, T Planks, Calf Stretch
Motivators from 7 to 1
The Thang
Mosey to far side of the band stand
Two groups — Group 1: Wind Sprints; ~ 30 yards jog, 30 yards run, 30 yards sprint. Return via same regimen. Group 2: Carolina Dry Docks; Flap jack
Repeat with Group 2 doing LBCs
Deconstructed Burpees: 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts. Ladder from 10 reps to 2 reps followed by 1 perfect Burpee
Plank Hurdles across field to base ball diamond. Each PAX planks ~ 10 yards apart. Each in turn jumps over planked PAX.
Pull ups at the dug outs (AMRAP)
Mosey to playground
Inverted rows and Dips
Inclined Merkins up the stairs by the playground (one Merkin on each step; ~ 20 steps)
Mosey around park to pavilion by the shovel flag
Elevens: 10 Dips: 1 Box Jump or Step up; ladder to 1 Dip: 10 Box Jumps or Step ups
10 Maktar N’Diayes (IC)
Mosey to band stand
We had to show our FNG one of F3’s signature exercises — BTTW: 10 count each PAX
Mary: Dealer’s Choice — Windshield wipers, American Hammer, WWI, Crab Cakes (Pork Chop is determines to nail this exercise; dutch farmers aren’t known for their dance moves but Pork Chop is preparing to break dance), Circle sit ups, Hollow Rockers, Six Inches, Reverse Crunches
COT: LV Manniversary is being planned for Labor Day; praise for Pork Chop’s M getting a good diagnosis, prayers for Beaker’s M.
Our FNG was named Mustang for his motor-head days, car sales days, love of Corvettes, and desire to play Pocahontas in a school play, too bad Pocahontas is already taken, unlike our hospital names. Welcome to F3, Mustang!
All PAX except Mr. Green made their way to Four Twelve for coffeeteria where YHC remembered to snap a photo.