We woke up today to a true fall morning and a triple-down opportunity.  Well, some did if they woke up before the General Quarters alarm sounded for Battleship at the Shipyard for the first leg.  I was not one of those pax.  I do believe (and due to my Twitter deficiencies will have to double check) two animals by the names Meter Maid and Sugar completed a full triple down #CSAUP. We may need mental evals for these two beasts.  Anyway, we all agreed it was cold as we gathered and wondered where everyone was for the convergence.  Flossy and I gathered early to discuss a Co Q and agreed the work prepared would go about 45 minutes, and agreed it would give the runners of the Helix a little extra needed rest. Agreed. Oops, work prepared took the whole hour and was cut short by a bunch of bear crawls and decline merkins.

Nantan gives  Disclaimer

COP:

20 SSH IC

20 Grass Cutters In Awkward Not sure what happened Cadence

20 Mountain Climbers IC

20 LBAC IC

Reverse IC

20 Dying Cockroaches IC

20 Boxcutters OYO

20 Atomic Merkinless Planks OYO

20 flutter  Kicks IC

20 Imperial Walkers IC

Pax complained the COP is a warmup not a workout,  Math Geeks would attest all parts make up  the Sum Total.

Flossy next devised an Indian Run for the pax that simply makes other IR’s seem like walking the dog in the park on a peaceful Sunday morning.  Line up, man in rear does 5 Merkins before sprinting to front.  The loop around the Genetics center was ran.  Oh, there was a pause at the stop sign before coming up the hill for 10 Burpees.

Next we Partnered up for some Dora:

100 KB Swings

200 Curls

300 Chest Presses holding six inches

P1 Works P2 karaoke to cone 1 and does 5 burpees, karaoke to cone 2 5 hand release merkins.  Run back and flapjack.

All pax completed and Flossy calls 4 Corners:

4 cones in 4 corners same work to be done at each cone:

10 Vups

20 Mountain Climbers

20 Freddie Mercuries

Circle up . Count em off name em off.  Sugars 2.0’s brought a soccer playing, macaroni loving jr FNG we dubbed Velveeta.

Announcements: F3 Dads Camp out is quickly approaching make plans.

Prayer Requests. Pax dealing with injury.  Sparkle, Peg Leg, Bean (not sure which limb to pray for)

Blue Ball lets lift him up through the process.

NMM:

Fall is Here. It was a bit chilly today at our start.

Meter Maid and Sugar are straight up animals (as mentioned earlier).  What you two did today was not easy, or sucked, or  had to make them tired at least.

Pusher joined us at halftime and I am always glad to see the Pusher.

All pax pushed hard today. As always, I am proud to be numbered with this group of men. I see improvement each and every week!

YHC has work to do on cadence and will hire top notch F3 gurus to move forward, if you are not growing , you are dying

Peace. Roach is out!