BACK TO BASICS

Preamble:

Pre Runners began at the strike of 5am w/ 6 pre-runners.

After arriving back at the flag, we spoke about what F3 stands for & encompasses since there was an FNG. After welcoming & breaking it down, we headed over to the lower level parking lot to start the BD.

Warm-O-Rama:

After a short mosey to the lower parking lot, we started off with the 3 exercise below:

20 SSH

10 Weed Pickers

15 Copper Head Squats

The Thang:

Affectionally titled ‘Back to Basics’ this was all about Stiff-Arm’s first few exercises that occurred when he first joined F3 almost 3 years ago…

Section 1: Dora –

• 100 Merkins, 200 LBC, 300 Squats (one partner works whilst the other runs)

Section 2: 11’s

• 1 Carolina Boondocks — 10 Monkey Humpers….10 CB + 1 MH

Section 3: Captain Thor

• 1 BB Sit up + 4 AC American Hammers, 2 BB + 8 AH……10BB Sit Up + 40 AH

After our abs were destroyed we then headed up to the final parking lot & finished off with 3 Rounds of the following workout:

Section 4: 3 Rounds..

• 5 Burpees, 10 Merkins, 20 Bonnie Blairs, Run a lap of the Parking lot.

COT:

After doing namorama & giving the FNG a great name, Samsonite, we then went around and shared & the theme about family & the importance of being present in the moment.

**Jesse Itzler on JRE Podcast talks about how his father who is 70 and the average age of death is 85, tells us about how usually we think of time with family as, wow.. I have 15 more years with my father, when in fact he explains that he will probably only see his father 5 0r 6 more times due to time, location etc. Good food for thought…

Prayers for Baskin’s Mums family friend who just passed away.