QIC: No-See-Um
Pax: Endo, Flat Tire, Grouper, Malware, Belding, DBA, Anchorman, Miley, No-See-Um
9 pax posted on this beautiful, hot, muggy morning here at #TheRanch. Even Anchorman, maybe only his second ever mid-week :), and Malware made an appearance on this Tuesday gloom. And somehow the early mumble chatter was about bananas and how they were a collegiate baseball summer league mascot in Savannah and which bananas were the best…….and other topics about bananas that can’t be discussed, haha!
After disclaimer, YHC reminded the pax of F3’s 5 Core Principles:
Free
Open to all men
Held outdoors rain/shine and heat/cold
Led by men in rotating fashion with no certification or training necessary
And always ends with COT
YHC also recited the F3 Credo: Leave no man behind, but leave no man where you find him. Leaders and #HIM are among us every morning and the men need to continue to be leaders in all that we do….especially in the times we are all dealing with now.
Warm-Up: Mosey to the West roundabout for the start of the warm-up which included SSH x10, Hillbillies x10, Bonnie Blairs x10 (hard way), Arm circles (small & big) x10. Mosey to East roundabout for some Ring around the Rosey:
1.Bear Crawls and 10 Monkey Humpers at each line.
2.Lunges and 5 Squats each line
To the Dead End: Walking Imp Walkers x20, Walking Frankensteins x20 then Plank for….Shoulder Taps x10/10 count from each pax/Mtn Climbers x10/10 count/Plank Jacks x10/10 count
To conclude the warm-up the pax performed The Wolverine (burpee/merkin/lt knee tuck to chest/merkin/rt knee/merkin/back up) x5
Now that the men were good and warm time to head to the Field Of Pain. First 10 Burpees OYO and then a set of Roasted Pig (10 Merkins in between each set of Bruce Lee’s). Next, it was time for something new called Donkey Dan’s which YHC stole from Miller Time in F3 Alpha. 1:3 ratio of Merkins:Donkey Kicks….up to 10:30. Admittedly, these didn’t seem like they would be that tough when MT explained the exercise……..wowza, was YHC wrong. Luckily, a break was taken at 6:18 like the men of F3 Alpha did last week so the pax could catch their breath and take a quick sip.
With about 90 seconds left, time for some BTTW competition and if YHC remembers correctly the young buck Malware was the victor!!
COT:
-DBA’s tingling right arm and pain in right thigh. Also, continued prayers for family in trying to sell house.
-Prayers for YHC (No-See-Um) and back pain after trying to hang with 12 year olds and paintball on Sunday.
-Grouper and M traveling to GA on Wednesday so safe travels.
-Prayers for all those pax not with us today and that work, 2.0’s and life in general is going well for all.
Moleskin:
-Great as always to lead this group of pax #ITG here at F3 Lutz.
-Mumble Chatter was strong early until the Donkey Dan’s were upon us…hahaha!!
-Lots of hard work and sweat put in this am which started out somewhat pedestrian as YHC had an extended warm-up, but ended with a bang.
Announcments:
-July 4th CSAUP this Saturday is 7:00-9:00 am…..bring your rucks and wear Red,White & Blue (and/or F3 gear)!!!
-Saturday, July 25th – Guest Q by Bing from F3 Suncoast as well as other men from Suncoast visiting hopefully.
-Possible 2nd F still being discussed for Saturday, August 8th so stay tuned.
AYE!!!