Weather – Low 70s – summer is coming
YHC, Shamrock and Ripken started this great month of April with a solid 5 mile pre-run and were greeted with a steady stream of cars entering the parking lot ready for a solid beatdown.
Disclaimer was shared and a mosey was had. Butt kickers, side shuffle, high knees and toy soldiers were on tap.
COP included the following:
- SSH x45IC – sorry – had to honor the birthday somehow
- Windmills x10IC
- Strawberry Pickers x10IC
- LBCs x10IC
- Holly Dolly x10 IC
- Rosalita x10IC
- Mountain climbers x10IC
- Peter Parker x10IC
It was time to roll out the Thang…and seeing it is April 1st, there is no better day that to celebrate the 12 days of Christmas. After a short mosey over to the board of pain, which looked eerily like a tombstone, the explanation was as follows. Like the song itself, start with the first exercise, then 1 and 2, then 1, 2, 3, etc until you have stacked all 12 exercises.
- Run a lap (1 for clydesdales – 2 for runners)
- Get Ups
- Jump Squats
- LBCs
- Diamond Merkins
- Imperial Walkers
- Rosalitas
- Slow Flutters
- Low Slow Squats
- Lunges (each leg)
- Merkins
- Burpees
Quantity of each to be done matched the number shown in the list. The pax persevered and completed the full 12 days as we struck 6am! Distances of roughly 3-miles were covered on this great gloom.
Announcements:
- Happy 2nd year to F3 Suncoast, officially today
- Join the GroupMe account if you haven’t already
- March Madness weigh in ends TODAY! Get in your results. Great job all!!
- Likely having to move April AO as a gate is being erected to keep out the vagrants (or us). Clearly the neighbor didn’t appreciate our discussion of Salsa Dips
- Ragnar – 4th team filling up now – going to be a great event! December 6-7.
Prayers/Praises
- To ShamWow for his actions 45 years and 9-mos ago
- Injured Pax
- Goob in his job search
It was an honor to lead you all this morning and over the past 2 years. I am proud to say that we had 15 HIM on an early Monday gloom when we had 5 post for our first beatdown. F3 Suncoast has been a blessing for many and we need to continue to pass it along!
YHC, Pincher, Manziel and Trump took to the streets for a 2.5-3.5 post run mosey.
~Bing Out