The return of Flop, Part Deux

Preamble:

Flop has returned for my 2nd year anniversary.  That was my F3 name for about 48 hours, so I pay homage to ‘him’ every year as my starting point with F3.

Warm-O-Rama:

Mosey to the flag:

• SSHs
• Hillbillies
• Weedpickers
• Good Mornings
• Arm Circles (Forward & Back)
• COVIDs

Mosey to the track.

The Thang:

The Thang #1

Complete each exercise below with a run around the track in between for a F.L.O.P. mile.

• Flutters x25 (alpha count)
• Lunges x50 (single count)
• Overhead Claps x75
• Plank Jacks x100

Once done we moseyed over to the rock pile for a ‘lifting & traveling coupon.’ This threw a few for a loop, but we all figured it out in the end and moseyed to the FOD.

The Thang #2

My first BD was Week 4 of IPC 2019, so here’s a variation on that.  Quick tip:  Never EH a PAX to start on an IPC day.  It’s too hard to explain why we do this (2 years later I still struggle to explain it…), but see my NMM for my reasons.  Now, back to the main event:

1. 100 cumulative reps of Merkins or Squats (w/ coupon)
2. Rifle carry your coupon out to the centerfield fence and back
3. 100 cumulative reps of Curls or Coupon Swings
4. Rifle carry your coupon out to the centerfield fence and back
5. 100 cumulative reps of Rows or Lunges
6. Rifle carry your coupon out to the centerfield fence and back

Returned our coupons and then some Mary at the flag:

• LBCs
• Pickle Pounders
• Buzzsaw (just because some were confused on how to complete a Pickle Pounder)

That’s time!

COT:

Devito reminded the PAX of the Alpha Burpees for Autism event in October.  Donate money and make some of our PAX complete burpees.  All welcome to this fun event.

Naked-Man Moleskin:

I handled TNT today with a few words of thanks.  Our family took a leap of faith over 2 years ago and moved to the area without any friends or family nearby. I can’t thank the men of F3 Alpha enough for welcoming me (and my family) and pushing me to be a better man, father, brother, and leader.  It’s an incredible gift that was given to me and I share the story with all I come in contact.

My message to the PAX today though was to lean in.  What you give to F3, it gives back to you in multiples.  It’s hard to find the balance, so keep watch of overcommitting (the family won’t like it), but I’ve found the investment gives an incredible return.  Flop will return in a year, but until then, thanks to each and every one of you for the push, I’ll be sure to return the favor.

Until next time!