A Pierogi Confession

To whit: I had not, to date, really tried to deliver a good ol', shut yo' mouth F3 beatdown so when the SNS Twitter handle kindly reminded YHC of the Q the next day, that's what I vowed to try and do. If the other PAX feel even a small fraction as sore as I do this afternoon, success!

Warmup

• SSH


• Sir Fazio & claps


• Cotton pickers

Thang:

• Form into 3 lines and scout run to the end of the main road through Bond (sprint to the light post)


• Recover care of Jack Webb 1:4 Merkins:Air presses


• Catch Me Indian Run to main parking lot (5 DM when peeling off)


• Recover with Lt Dans 1:4 Squats:Lunges (each leg one)


• 4 corner escalator (10-20-30-40)
  - 10x squat
  - 10x LBC
  - 10x overhead claps
  - 10x burpees


• Bear-crawl inchworm to the end of the parking lot


• No time for mini-Dora so Mosey back to main parking lot for...

High tempo Mary:

• American Hammers x10 IC


• Leg Raises x10 IC


• Heel touches x10 IC


• LBC x10 IC


• Boat/canoe x10


• Flutter kick IC (each PAX did a 4 count around the COT... ~120 total)

COT:

• Count-a-rama: 22 for SNS and another 8 for Vespers (Hermes, Term Paper, Michelob, Hot Spot +3 others I don't recall or thought were with SNS the whole time)


• Announcements:
  
  
  
  • F3 Dads camp: sign up! Currently ~60% filled and need to fill the whole thing
  
  
  
  


• Prayers & Praises: praises for John, Chinese Downhill's mom and WKRP's colleague.

NMS:

• CARPEx: sign up for F3 Dads Camp. It's the least we can do with Borland braving I-40 at 5:30AM!


• We finally have proof that Angry Elf and Wonder Bread are separate people... although dressed very similarly


• First time I've been at SNS without Saban


• Happy to have some of the Vesper regularly join in the fun. Shout outs to Franklin, Denali, Sooner!


• The PAX could work on their lunge form... just saying.


• Word is that Burt got a little too close to Nature Boy's nature during the bear crawls.