Sunshine & Summertime
QIC: Chomper
Date: 0708/2025
PAX: Burns, Frostbite, Wobegon, Greenspan, Bravo, Hotdish, and Chomper
A beautiful evening to gather for an F3 Sunshine & Summertime workout. It was a cool 94 degrees today, but with the sun going down, it was a tad below 94 when we got started. As normal, YHC wondered all day why he ever let the Nantan twist his arm into leading a BootCamp. Uncomfortable is good, so they say! YHC agrees and it was worth it.
Warmarama: SSH (20) | IST (15) | Hillbillys (15) | Abe Vigoda (15) | Arm Swirls – Forward (10) | Arm Swirls – Backward (10) | Booyah Merkins (10)
YHC tried to go to Mary, but the locals weren’t having it.
The Thang
Mosey to Bocce Courts
5 Prisoner Get Ups > 5 Merkins
10 Prisoner Get Ups > 10 Merkins
15 Prisoner Get Ups > 15 Merkins
5 Lunges > 5 Derkins
10 Lunges (Each leg) > 10 Derkins
15 Lunges > 15 Derkins
5 Jumping Stars > 5 Irkins
10 Jumping Stars > 10 Irkins
15 Jumping Stars > 15 Irkins
5 Squats > 5 Plank Jacks
10 Squats > 10 Plank Jacks
15 Squats > 15 Plank Jacks
Mosey to the playlot at Moore Elementary
People’s Chair, while one Pax did a lap around the playground
People’s Step-Ups while one pax performed as many merkins until group total of 94
94 Seconds of Hangman
94 Seconds of Rocky Balboa’s
Mosey home to the Parking Lot
Mary: American Hammer (Burns) | Dying Cockroach (_______YHC was sucking wind) | LBC + Low Flutter (Frostbite)
Announcements:
- 2025 Trout to Trout Run or Ruck w/F3 Boone (Burns is going) ==== Thursday | July 24 | 5:30 PM Start Time | Beer =====
- F3WS needs 4 Hims to Q at Samaritan’s Ministries on Monday evening, July 21. Volunteer Sign-Up here.
- F3WS Platinum Sponsor for the Ardmore RAH (Run Against Hunger) – Sign Up =====Saturday | October 18
- F3WS is on deck to Q at Greenest this Saturday – Wobegon is signed up.
Prayer:
- Remember Van Gogh’s family, especially his M’s mother.
- YHC took us out
NMM:
- Outstanding group of Pax that put YHC at ease knowing if he screwed up they could all takeover
- YHC needed help during warmarama with the Abe Vigodas and Whirlies. Abe Vigodas are now done in ssslllllooooowww motion.
- YHC enjoyed the strong convos at the Bocce Courts —
- Frostbite reminded YHC that my Q’s are “Old School” F3. YHC took that as encouragement to post at boot camps a little more often. Duly noted
- Bravo was quiet while putting in all the work
- Pax seemed surprised at how long 94 seconds is when holding body weight from the monkey bars
- Not sure any of the pax caught onto the 94 merkins, 94 cdd, 94 seconds theme – Q fail – 94 degrees outside
Thanks, I think, for the keys to High Life Hotdish/Frostbite
