SHOULDERING the RUNNING Responsibilties of F3 Membership

Foregoing the 2 mile pre-thang this gloom, YHC arrived in time to plant the Marsh flag next to the Scramble flag at the blustery AO and greet the menagerie of men gathered for a proper Saturday beat down

WARM O RAMA

With a focus on the shoulder demands of what QIC had in store…

All x25 IC:

Seal Claps

Overhead Claps

Air Presses

Cherry Pickers

Torso Twists

Imperial Walkers

Windmills

High Knees

THANG

Mosied to Grundy’s Noah’s Ark for…

Burpee Mile – 4 laps, each followed by 12 burpees

Mosied to between Lamarque and Foy for…

T Bombs x25 IC – Starting in crab position, 1 legs straight out, 2 feet wide, 3 feet back together, 4 legs back in

Mosied to the splash pad area for…

Blackjack – 1 merkin, run a little ways, 20 LBCs. 2 merkins, 19 LBCs, etc. until 20 merkins, 1 LBC

Q had SO much more fun in store for the PAX, however with time running short, a 2 line indian run back to the flags capped off the somewhat HIIT-like beat down that kept heart rates elevated. By Q’s count, the ISI total was 378 . Also, 3.5 miles (5.5 for the pre-thangers).

COT

Count o rama (17 present), name o rama, and Suckles, who was back from Georgia for a quick visit, prayed us out.

Guys, a valorous and highly impressive effort was put forth by each and every one of you. I am humbly appreciative of your willingness to show up and follow my wackie lead.

Happy Father’s Day to all of the dads, and to those without kids, a happy Father’s Day to your own dear old man!

SYITG