17 Pax turned out for a Memorial weekend trek around McKee Road Elementary.

Cottontail

PBQB

APK

Tiger Rag

O Tannenbaum

Coach

Counter Top

Tickler (FNG)

Donkey Kong

Sparky

Deep Dish

Quarter Pounder

Taser

Flair

Hoover (WV)

Slapshot (QIC)

Hops (QIC)

 

The Thang:

Run to far field

SSH’s (25x)

Merkins (15x)

Squats (20x)

Cumberland County Viaducts (CCV’s) – 10x each side

Mountain Climbers  (20x)

Run to soccer fields

Broadjump burpees – 40 yds down & back

Partner carry (Fireman or piggyback) – 40 yds; switch & repeat

Partner Wheelbarrow – 40 yds; switch & repeat

Prairie Fire Mary – 2 sets of 30x

Mini plank-or-rama

Modified starfish (half way to each pole, at pole, half way back and finish with 10 burpees)

-          Scissor crunch (20x)

-          Mountain climbers (20x)

-          Merkins (20x)

-          Flutter kicks (20x)

-          Carolina drydocks (20x)

Rock squats (x50)

Run to fire station (walking lunges)

Run through neighborhood and cut through to lower field

Bear Crawl width of lower field

Run to parking lot

Naked Man Moleskin:

T-claps to Tickler (FNG) who made it through the entire workout like a champ with a surgically repaired knee.  Look forward to having you become a fixture in F3.

T-claps also to Hoover donning the 13.5 lbs weight vest in the Memorial weekend heat/humidity.  As if Hoover weren’t man enough with just his god given Hoover-ness… the extra 13.5 pounds will be sure to get Hoover”beach ready” for the summer.

Some grumbling among the Pax was heard as SlapShot took us through his all-too-familiar Starfish; and speaking of fish – that’s what some of the Pax looked like when attempting the Scissor Crunch….or did they look like the dying cockroach?  Either way it was a good beat-down for the Pax.

The CCV was introduced to Area51; and we’d be remiss if not giving a shout-out to Longhorn who introduced the exercise to F3.  Get well soon Longhorn – F3 Nation needs you back out among us.

## Don’t forget the Convergence at 0700 at AG on Memorial Day; and thank God today for those that gave their lives so we can enjoy the blessings and liberties of this great country.