A Third A Third A Third

Preamble:

Pre runners brought high numbers today!  That continued with a full parking lot for this morning’s beatdown.   VERY MOTIVATING!

Disclaimer delivered.

FNG Welcomed

Let’s Get After It!

Warm-O-Rama:

• Led off with a fan favorite….the Classic Side Saddle Hop immediately followed by a unpopular call…. 7 counts of The Motivator (which doesn’t motivate as promised).
• Calf stretches into a plank and 50 ct. Shoulder Tap to ensure everyone who didn’t rerun is awake.
• Running is on the docket so why not some Hill Billie’s in the warmup?

The Thang:

FIRST THIRD – HILL FUN

• Indian Run to the base of a fun and pleasant hill.
• 20 Monkey Humpers before ascending the hill Flutter Kick for the six plus 30 more.
• Relaxing decent to the bottom
• 20 Monkey Humpers before ascending Bernie style plank for the six plus 30 more shoulder taps as reward.
• Super Man reps (5) in silent cadence.
• 25 Monkey Humbers (just to hear the complaints of 5 extra :-)) before ascending the hill with a burpee at each light post.   Reward is 50 LBCs to rest and relax
• On the decent 10 Tempo Derkins with Left hand on raised curb, the right hand on curb before returning to the base of the hill.
• 1/2 mile Mosey to celebrate the FIRST THIRD IS OVER.

SECOND THIRD – PICNIC TABLE FUN

• 3 SETS OF Tempo Dips to Merkins (15 ct.)
• Step Up Left Leg 25 only followed by Right Leg only.
• On your six!  25 Leg Lifts because your abs felt neglected.
• Ladder Burpees 2-4-6-8 in the 4 corners of the parking lot.
• Celebrate the end of the SECOND THIRD with 30 American Hammers.
• Laughter had by all at this point.
• Mosey to soccer pitch to celebrate the SECOND THIRD IS OVER.

THIRD THIRD – SPRINT FUN

• (8) 50-yard sprints ….it’s so simple it can’t not be fun!
• Mosey to COT

COT:

• Count Off into Name-o-Rama
• Welcome FNG Fieri to F3 Nation
• Wonderful Praises offered by several PAX!  THE POWER OF PRAYER!
• I am personally grateful for the F3 Fellowship that is shown to one another week in and week out unselfishly and generously.   I am humbled by you PAX.

Prayer Requests

• RaspberryPI’s daughter’s recovery is moving in a positive direction.  Keep praying.
• Bo Know’s M has had tumor shrinkage in her last scan as she continues to defeat cancer.
• Vertigo’s daughter and his strength to support her.

Naked-Man Moleskin:

It was an honor to lead you this morning.

Thank you for the 100% effort and positive enthusiasm!

Outstanding Work Fellas!