Straight back from the beach, so why not share the joy?  Thanks to Reef from Carterico–of course, we weren’t suffering through 100% humidity….but we do have hills..

PAX: Sludge, Mulligan, Sprinkler, Crawdaddy, Thin Mint, Dean, Giselle, Deliverance, Cube, Redhot, Spicoli, Kay, Shear Conn, Chipper,  Sheila E, Gilmore, Fortran, Farside, Checkbook, Pacer, Tenderfoot, Will Sullivan (FNG), Dr. Evil (Q)

With an FNG, we went through the full disclaimer. Thanks to Gilmore, who, after chastising us for not participating in the mud run, gave loving support in giving the mission of F3.

Warmarama

• SSH x 20 ic
• Sun Gods x 20 each way
• Cotton pickers  x 15 ic
• Imperial walkers x 15 ic
• HR Merkin x 15 ic

Mosey to the bottom of the twin hills for the

Thang:  Rack n Stack

• 5 burpees
• Lap around pole at the top of the second hill (Easy, Thin Mint, around the pole…)
• 5 burpees
• 10 CCD
• Lap
• 5 burpees
• 10 CCD
• 15 180° jump squats
• Lap
• 5 burpees
• 10 CCD
• 15 180° jump squats
• 20 Low slow flutters IC
• Lap
• 5 burpees
• 10 CCD
• 15 180° jump squats
• 20 Low slow flutters IC
• 25 SSH ic
• Lap
• 5 burpees (My apologies, at some point YHC told Fortran to “shut up and do the exercises” when asked how many….in defense, YHC was struggling to keep up…)
• 10 CCD
• 15 180° jump squats
• 20 Low slow flutters IC
• Lap
• 5 burpees
• 10 CCD
• 15 180° jump squats
• Lap
• 5 burpees
• 10 CCD
• Lap
• 5 burpees

Long Mosey to shelter for

• DErkins Erkins  Dips
• 3 rounds 10,15,10 respectively (ouch)

Mosey to b-ball court for 6 MOM

• Xs & Os,10, 15, 20 counts, then back down…. (Again, why try to explain before the exercise???
• Dying Cockroaches, 15 IC
• Birdman crunches (like pretzels, but keep your “off foot” off the ground), 10 IC per side
• American Hammers, 25 IC

And that, folks, is how they do it in Carterico…thanks again to Reef for a solid beat down.

FNG, Will Sullivan (is he from a witness protection program with that name?), does something with road construction (Bypass, Detour), from NC State (Soulmate, Restless Soul…), from Lexington (Pork Chop, Gristle)….welcome to F3, Fatback! If you have a better name, we can always….but I need 100 people to agree on the different name…

• Bring all of your tools for the 3rd F opp with New Story in Winston Salem tomorrow morning. Work out first, then breakfast, then work for a few hours.
• Prayers for Babyface from Lenoir with his son and family at Brenner’s.
• 3rd F opp June 23, moving woman in Kernersville, first floor to first floor, should be straight forward. Again, workout, bfast, move.
• Sludge led us out.

Always an honor to lead,

Dr. Evil