Things from a book

Weather: 70 degrees, humid and partly cloudy

PAX: Maize, Short Story, Adjective, State, Woolly Dutchman, Clancy, Optimus, Bubblebee, Headlock, FNG Spencer, Snaphook, Khaki, Brickyard, Faceoff, Zamboni, Teddy Bear, Motorboat, Logger

F3 Core Principles reviewed and Disclaimer given

Warm up

  • 20 – SSH
  • 10 – Windmills
  • 10 – Imperial Walker
  • 10 – Seal Jacks
  • 10 – Weedpickers


  • Mosey to rockpile and pick a rock
    • Kettle Bell Swings
    • J-Curl w/rock
    • Butt Walk 10′ forward (you’d have to be there)
    • Butt Walk 10′ backward
  • Mosey
    • AG Walk 10′ Back
    • AG Walk 10′ Forward
    • Pike Pulse
    • Rinse and repeated 2 more times
  • Mosey
    • 30 – Dirty Hook-up (with some pause and holds
    • 20 – Imperial Squat Walker
    • Balls to the wall at level, 45, 90, 45, level (repeated 3 times)
  • Mosey
    • Clockwise Halo’s ~ 5 times
    • Counterclock Halo’s ~ 5 times
    • 20 – Cossak Squats
  • Mary – on your side, ankles never get closer than 12″ apart
    • Up and down
    • Front Kick
    • Back Kick
    • Flip sides and repeat cycle.

Moleskin: Mumblechatter was giggly as we did the butt walk. Extremely challenging, which I expected and it was fun to see everyone else try it. Most had to cheat, including the Q. A few of these bordered on the “don’t q it if you can’t do it”.

Today wasn’t hard in a traditional sense – more unique than anything and that was the challenging part. Range of motion was a key factor in most of the morning – some of us are lacking in that department. If you are sore in strange place tomorrow, you are welcome.

Much love – Thanks Men!

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