A special start time at the Epicenter brought YHC out the door a little earlier this morning. Two steps out that door it became apparent a sweat fest was about to go down today. The planned workout was not easy, and the humidity would add another degree of difficulty to it. Bring it, this is F3 and difficult is what we do. Again, this week I was by my lonesome with 5 minutes till the disclaimer. I wondered how many would forget about the 6:30 start ( the answer turned out to be three). Five pax came in on two wheels, and this workouts cadence Q, Polly, came blazing down the track with a minute to spare. The boys are here, let’s get after it. After the disclaimer, I informed my buddy Polly he was calling cadence. I must say, watching the Twitter video on loop yielded great benefit.

COP
SSH- 20 in Polly Cadence
Front stretch
Reverse Crunches- 15 IC
Side Stretches
LBAC forward and reverse- IC
Butterfly Stretch
Dying Cockroach- 15 IC
Neck Rotations

Mosey to Monkeybars and partner up. YHC started partnerless until 8Mile came calling.

Partner 1 – 5 Pull-ups and 10 Dips
Partner 2- max lbcs
Switch Rinse and repeat for 12 minutes.

Mosey to center of AO

Partner 1- 10 box jumps
Partner 2- 10 pike merkins
Went Six minutes and called 20 Iron Crosses
And went back work 6 minutes and did another 20 Iron Crosses.

Oh, Flea and Senator joined us here for the first set of crosses. (More on Senator’s transportation choice later.

Mosey to baseball field: a few groans, and maybe a few , I hate yous were heard when the next exercises were called.

Oyo. 100- Big Boy Sit-ups
Sprint to opposite fence
100- merkins
Sprint back
100- air squats

Mosey to BB court:
String of 11 Pearls
Burpees and V–ups.

To the delight of the Pax time was called with just enough time to run half way back to the flag and get our 22 merkins for our veterans, and two for Lego and Mulligan. I inadvertently deployed Alpo here for some reason. Return home to the flag from here.

CoT
Count-o-Rama
Name-O-Rama
Announcements
Pray for M’s leaving do missions trips and YHC’s father in law who has an upcoming biopsy

Eph 6:4- as fathers we need to both nurture and admonish our 2.0’s. We as Dads seem to be versed in correction, but don’t always show the love and patience this verse requires of us. Let’s keep improving.

NMM:

– Great to see 8 Mile back and at it today. Congrats on the upcoming wedding.

-Coffin has super human sprint speed, and can talk while he is he is showing of said skill set. Sour and I agree, that dude is flat funny!

– Tardy Senator rolled up in a cargo van with, “rent me for $19.95” on the side. The pax speculated that this could appear ( I’ll put in nicer way than they did) a bit shady. Jokes aside Senator, best of luck to you one the move to Indiana. Call us when we need to come plant that flag in Muncie. Godspeed.

– having Polly back is a game changer in the mumble chatter department. I love that guy.

-Proud of X-Ray who keeps showing up and pushing that rock! Keep it up brother.

– all pax pushed themselves today and got better. It is an honor to sweat alongside, fellowship with, and pray with my brothers. Thank you for the support.