Dawn broke and 37 men hit it hard in the gloom

The Thang:

Run to Fulsom Prison Yard (yes, it’s open again) for COP

SSH 35x, Merkins 15x, Squats 20x, Mountain Climers 20x, LBC 20x

Run to Old Selwyn – partner up

Partner 1 runs the stairs loop while Partner 2 does exercise, then flapjack – 3 rounds Squats, Plank, LBC

Run down Robert Plank to Back 40 for Esau’s Ladder to 7x

Run to Sen Ramos’ Annex for 11′s – Dips (Senor Dips in this case) and Decline Merkins, then Jump ups 15x

Run to AG courtyard railings for pullups – overhand 8x, underhand 8x, partner up for back-ups on wall 2 x 15 per partner, then back to rails for overhand 6x, underhand 6x

Run to Sen Ramos’ Office for 6 Mins of Mary, exercises called by pax – Dolly, Freddy Mercury, Rosalita, Flutter, High Flutter, Knee Ups, LBC

Grab wall for People’s Chair – 1 min, one-legged squats 10x each leg, People’s Chair 45 secs

Plank-o-rama, then run back to COT

Naked Man Moleskin:

YHC had to call a few audibles when he saw the number of pax who showed up (with all the AG Q’s down range he was expecting a light turnout in general – strong showing, Brothers!) - Fulsom Prison Yard walls seemed too small for the return trip for 11′s and jump ups so the Annex was enlisted, Jacob’s Ladder hill wouldn’t work so pulled out an Esau’s instead.  The original audible was self-called as trail running was in the initial plan but a screaming Achilles caused a route with less mileage.

We had a guest appearance by Hawaii 5-0 (long time no see, Brother) who tried to find the Mustang boys and caught a lucky break and found the Mothership first – you’re welcome back home anytime, my friend.

Speaking of the Mothership – T-Claps to the Pax who stayed after the downpainment to help with the F3 Beautification project – and to inaugural F3 CORE leaders Crotch Rocket, Do Re Mi and Fa So La for making the trek over to AG after their successful new workout.  This was actually the pre-beautification phase as the pax dismantled the bleachers in just over an hour.  The next phase this coming weekend will take considerably longer, so anyone who works out at AG/Selwyn/Myers Park during the week should make an effort to put in some time helping with the Beautification part.  Contact the braintrust of the operation – Rook, Six Mike, Do Re Mi, Fa So La or The Knack if you’d like to help and need to know what to bring.  The power of F3 in action, Brothers!  Aye!

QIC was just trying to keep from spilling Merlot by time COT came around, so can’t remember any other announcements – I’m sure things like CORE, Spartan signup and Let Me Run were discussed.

See you in the gloom this week…s chips