Fun & Gun – Count by 10s

It was a crisp summer morning, not too hot, normal humidity, all around great day to put some work in.  Field was nice and wet from the rains the night before.

COT/Prayer

Disclaimer

Warm-up:

TTT X10

Windmill (Abe Vigoda) X 10

Imperial Walkers X 15

LBAC (F) X 15 – LBAC (R) X 15 – Chinook X 15

Merkins (IC) X 10 = 20 (for those doing the challenge)

LBCs X 15

Flutter Kicks X 15

1 Capri (Ponzi) Lap

The Thang:

Circuit 1:

Merkins X 10

Kettlebell Swings X 20

LBCs X 25

Curls X 30

R&R for about 8 minutes

Circuit 2:

Merkins X 10

Big Boy Sit-ups X20

Squats X 25

Curls X 30

R&R for about 8 minutes

Circuit 3:

Merkins X 10

Lunges X 20

Flutter Kicks X 25

Curls X 30

R&R for about 8 minutes

Circuit 4:

Merkins X 10

Monkey Humpers X 20

American Hammers X 25

Curls X 30

R&R for about 8 minutes

Most Pax completed 2-3 of each above

Mary:

Hillbilly Walkers

Shoulder Pretzels

Boat/Canoe

Merkins (IC) X 10 = 20 if you’re doing the challenge

Countorama

Namorama

3 FNGs

Steve Lane – Hiker/pharmacist/hormone replacement compounder = Welcome to Hotflash

Brett Lane – Recent HS grad, going to MTSU in the fall on ROTC scholarship.  Overdue for a haircut = Welcome to Annie

Ben Lane – Recent HS grad, going to ETSU in the fall for computer science = Welcome to Worm

Prayer

Moleskin – 21 guys showed up to put in some work.  If F3 had not have met, I would wager about 10 guys, maybe less, would have gotten out of bed and done the same thing on their own.  Its a privilege to be able to be part of this group.  I’ve missed a few posts lately due to nagging injury and getting out to post is a reminder of what a blessing it is to be able to get out of bed, to be able to stand up in the morning on your own 2 feet, to be able to walk without assistance, and to be able to come out and work hard.  We take a lot for granted but life is fleeting.  Like a vapor, like a flower that withers.  Let us not forget to put priority on the things that matter for eternity and be grateful for the small pleasures each day brings upon this Earth.