Federali

Patmos A.O.

10 (!) PAX assembled in the first official hot week of NWI summer. We had a false start heat wave ~2 weeks ago, but I’m afraid summer is here. And that means hot, steamy mornings.

We had 2 Florida men in our presence this AM. One was an FNG and one was a FOG. Good seeing you ‘Villa.

The FNG is a young, spry soccer star in the Tampa area. No way I’m gonna run this young man into the ground. But, there must be a way to increase by 1%. Since soccer guys can’t use their hands for anything other than complaining, I found an opening – Coupons and chin-ups…

PAX: Bob Villa, Buttah (FNG), Dr. Scholl’s, Federali, Fennec, Gummy Bear, Little Minion, Mr. Incredible, Optimus
Q: PacRat

0530

Arm Circles Forward/Reverse OYO
* F3 Mission Statement
* F3 5-core principles
* F3 Credo

Warm-Up

Bean Pickers x10 IC
SSH x30 IC
Arm Warmup Complex
– ACC Forward (small) x10
– ACC Reverse (small) x10
– Skull Claps x10 IC
– Seal Claps x10 IC
– MNCs x10 IC
– 10-count hold
Toy Soldiers x10 IC
Abe Vigoda x10 IC
Perfect Squats FTH x10
Shuffle Merkins x5 (8-count)

Grab coupons, bring to the base of the Amp

The Thang

Gettin’ those coupon reps in…

Set1 – Head, Shoulders, Knees, and Toes

Grab coupons, all x10 IC:
– Skull Crushers (head)
– Shoulder Presses (shoulders)
– Squats (knees)
– Romanian Deadlifts (toes)

Set2 – Back Complex

Block Back Complex, all x10 IC
– Coupon Rows
– Pull-overs
– Rat Rows
– Rat ‘rovers
– Row of Fire

Mosey to the pull/chins

PAX to form 2 lines of 5 and perform 5 sets of 5 pull/chins:

25 reps total

Run up the path to the top of the Amp, and mosey back down

Set 3 – H/S/K/T

Grab coupons, all x10 IC:
– Skull Crushers (head)
– Shoulder Presses (shoulders)
– Squats (knees)
– Romanian Deadlifts (toes)

5 Shuffle Merkins

Set 4 – Back Complex

Block Back Complex, all x10 IC
– Coupon Rows
– Pull-overs
– Rat Rows
– Rat ‘rovers
– Row of Fire

Amp Lap, return to the base

Thang2 – Rock / Paper / Scissors

2-man teams – you know the rules by now:

• Winner does 1 merkin
• Loser does 1 burpee
• If PAX tie, 1 do-over. If they tie the 2nd time, burpees for both
• Go all the way to 10 reps

Bring coupons up, mosey to the Flag

Mary

3 min of Broga

0615

Moleskin

Well, FNG didn’t get buried, but everyone had an awesome time. It’s remarkable how much fun PAX can have performing their share of 55 burpees in a 7–8-minute timeframe. It’s a paradox but I’ve seen it too many times.

Welcome Buttah! You made it look easy my man and it was great having you. You made me and all of Land O Lakes, FL proud

And Dr. Scholl’s with another crazy pre-run from the Muster McDonalds to Patmos. Can you imagine starting your pre-run at 4:00 a.m. and rolling up to a warm, summer beatdown at 5:30?! It’s a good thing that we didn’t run very much.

Villa it warmed my heart to see you and Fed’i this morning. It was a gangsta party before we even got started. I love seeing BV’s Florida and DR posts. F3 is truly an amazing phenomenon.

Mr. Incredible and co. – Getting the lads out there at 5:30a during the week requires you being the right kind of dad to lead those young men into battle.

Speaking of running very much – Sign up for the Fair Haven 5k soon. Last day of the $25 race fee is July 11th. It bumps up to $35 after that

F3 5K 4 Fair Haven Rape Crisis Center

73’s

PacRat
KD9GNS