QIC:  Mulligan  PAX:  Gisele, Pacer, Blue Hen, Checkbook, Lucky Charms, Crawdaddy, Tarde, Chipper, Sludge, Spicoli, Cube, Crankbait, Sheer Con, Flounder, Red Hot, Gilmore, Fortran, Deliverance, Sprinkler, Dean

After reading the F3 credo; Leave no man behind, but leave no man where you find him. And the F3 core principles; F3 workouts
– Are free of charge
– Are open to all men
– Are held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
– End with a circle of trust

We moseyed for warm-o-rama;

– Side Straddle Hops
– Sun Gods
– Chinooks
– Dean Vigodas
– Cotton Picker
– Imperial Walkers

From there we moseyed to the lacrosse field.

Thang #1 –  Bear Sightings in Eastern Forsyth County 

Pax line up along end line.  Bear crawl to the 1st orange cone perform 10 burpees, bear crawl to 2nd orange cone perform 20 carolina dry docks, bear crawl to 3rd orange cone perform 30 LBCs, bear crawl to 4th orange cone perform 40 squats, and bear crawl to 5th orange cone perform 50 alternating shoulder taps.  Catch up the six.  Then, in reverse (50, 40, 30…), repeated back to the start line.  Many questioned why we were not doing crawl bear.  Frankly, I was the Q and I did not want to do crawl bear.

Thang #2 – Catch me If You Can

Pax paired up (pair = two).  Partner A does three diamond merkins while partner B backpedals down the lacrosse field.  Partner A sprints to “catch” partner B, who then drops and does three merkins while partner A backpedals down the lacrosse field. Continue to the opposite end of the lacrosse field.  Rinse & repeat.

Thang #3 – Four Corner Escalator

Do five reps of exercise at 1st corner, run to 2nd corner and do 10 reps of same exercise.  Run to 3rd corner and do 15 reps, then run to 4th corner and do 20 reps.  Continue through the list of exercises.

– Catalina Wine Mixer (start in plank, chilcutt, bank to plank, then merkin)
– Lunges
– Merkins
– WWII Sit-ups (sames as WWI but knees bent)
– Plank Jacks
– Hillbillies

Omaha was called somewhere between WWIIs and Plank Jacks.

Moseyed to upper parking lot for 6MOM.

– Freddy Mercury’s
– Dying Cockroaches
– Low Slow Flutters
– Homer/Marge (Mr. Burns made a quick appearance)
– American Hammers

COT

Prayers for the recent drowning victims and their families.
3rd F opportunity – June 16th at New Story Church 9 am – 12 pm.  No tools needed, just need bodies.

Crankbait led us out.

It truly is fun to be a part of this group and even more fun to lead you.