9 PAX showed up for the inaugural launch of Rock N Roll to be welcomed by more running and jumping than was expected…sorry not sorry….
Warmarama :
SSH in cadence x 10
Don Q’s in cadence x 10
Russian Soldiers in cadence x 10
Cherry Pickers in cadence x 10
Merkins in cadence x 10
The THANG :
Long Mosey to the Nature Center then take a left down the paved trail through the woods. Stop at first workout station then partner up. 1 minute interval training at each station with your partner with the following exercises :
- At sit up bench : WWII’S
- At dip bars : Dips
- At horizontal bench : In and Out Leg Extensions
- At monkey bars : Pull Ups
Mosey to baseball fields and stop at the Stairs between the fields. Perform various exercises for 5 rounds of each exercise :
- Jump up on every other step of the stairs for 5 rounds
- Sprint up the stairs for 5 rounds
- Jump up on every step of the stairs for 5 rounds
Mosey to basketball court for 4 corners with animal movements between corners :
1st Corner : 50 lunges (each leg counts as 1 rep)
Bear Crawl to next corner
2nd Corner : 50 merkins
Front facing crab walk to next corner
3rd Corner : 50 LBCs
Kangaroo Hop to next corner (this is a murder bunny without the cinder block)
4th Corner : 50 WWII’s
Broad Jump back to starting corner
DONE
COT :
Welcome FnG Andrew now named Nike! He lives near Chesterfield Airport so this AO attracted him out. Mudface was a true brother and drove all the way down from Mechanicsville to indoctrinate Nike into the F3 Brotherhood.
T Claps also to Splinter and Try Hard for making the trek, and for everyone else that came out to support this launch.
Prayers for Splinter and his family who endured a chaotic Washington Nationals game where shots were fired and a melee broke out. He endured some moments of being separated from his M and 2.0’s which was very traumatic. Prayers for our country and for the men of F3 to lead this nation back on track.
Prayers for Tobit’s grandfather who recently lost his M after a long battle with dementia, and prayers for Tobit’s whole family as they mourn.
NMMS:
Great push today brothers. It was more running than expected but no one complained and everyone finished. Very strong finish from Nike on the broad jumps (YHC wanted to name him Skywalker because of that but lost out to Nike haha)
