Perhaps it was the moon and stars aligning, but the Kotters were out in force this morning at the Rubicon. As 0530 approached, some familiar faces appeared in the gloom – Swag, Hot Sauce, and some guy who looked like Crack but went by the handle of Big Brother. After a few double-takes and pre-game mumble chatter to welcome back the Kotters, we were off.
Warm-Up:
Some quick disclaimers and dire warnings of self-harm and get things moving with the following:
- 20 Side-Straddle Hops
- 20 Mountain Climbers
- 15 Weed Pickers
Mosey past the swimming pool along the parking lot, until YHC decided the QDrenaline was leading him astray as it was too dark and he had no clue where he was going. U-turn back toward the Field of Dreams with an audible to fetch a coupon en route.
The Thang:
Air Chair for the six and direct all PAX to deposit their coupons around home plate. Circle up around the third base-line for a little IronPAX practice courtesy of a Spartan 500:
- 10 Burpees
- 10 Squat Jacks (4 count: https://www.youtube.com/watch?v=LK3jSsdQ7M4)
- 10 Mountain Climbers (4 count)
- 10 Agility Dots (4 count: https://www.youtube.com/watch?v=rY6wLs011WA)
- 10 Jump Squats
Rinse/repeat the above for 10 full rounds, with 20 seconds of rest per round for a full 500 (100 reps of each exercise).
Slow recovery mosey around the ball-field before directing PAX to fetch their coupons and gather arms-length around the pitcher’s mound for some Jack Webbs, roulette style:
- 1 Merkin, 4 Overhead Press with coupon
- Rotate coupon to your right
- 2 Merkins, 8 Overhead Press with coupon
- Rotate coupon to your right
- 3 Merkins, 12 Overhead Press with coupon
- …and so on until…
- 10 Merkins, 40 Overhead Press with coupon
YHC always enjoys the wide variety of coupons that circulate amongst the PAX with this one. Fellow PAX made the first few rounds look child’s play, however, as the numbers scaled YHC noticed all sorts of alternate moves ranging from skull-crushers to curls. As they say, modify as needed.
With 0615 within sight, YHC led PAX on a final short mosey around the outfield before directing to return coupons and head back to the flag for a quick round of Miller Time led Flutter Kicks before time was called.
COT:
- Welcome FNG Andrew Vonfeldt, affectionately known as Updyke from this point forward.
- Continued prayers for Beauty as he recovers.
- Prayers for those recently diagnosed with cancer and facing surgery/recovery.
- Prayers for the F3Alpha boys assisting with a rebuild in Puerto Rico.
- 2nd F: Alpharetta Food Truck night this Thursday (8/23).
- IronPAX challenge slated for Friday (8/24) at The Wreck.
Moleskin:
Great to see Swag, Crack, and Hot Sauce out there in the gloom. I don’t have the history to understand the circumstances behind how and why you haven’t been posting, but I do know that F3 is more about you than it is about me, and that it’s better when you’re there. Keep coming and keep leading as fishers of men.
AFLAC out.