28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park. Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…
Thang:
Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:
- SSH
- Mountain Climbers
- Squats
- Parker Peters
- Wide arms
Mosey down Oak Alley to pick up some coupons
Mosey back to running path and partner up
- A: Run a suicide of light poles (3)
- B: AMRAP exercise
Round 1: chest press
Round 2: curls
Round 3: goblet squats
Round 4: merkins on your block
Round 5: LBCs
Mosey back to fountain to return the coupons
Squats while we wait for the 6
Circle up for some Mary (15 count in cadence):
- Russian Twists
- Flutters
- Oblique crunches (R/L)
- J-Los
Back to the flag with 5 burpees to finish up.
NMM
Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint. I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)
Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash. Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”). Something for everyone I guess.
Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.
Thanks for the opportunity to lead boys.
Until next time…
Xo,
Mariah
