Make Mother Fletcher’s Great Again

  • Workout Date - 06/16/2017
  • Q In Charge - RoadTrip
  • The PAX - Mint Julip, Haagan Dazs (hate), Nomad, Dr. Phil, Short Barrel, Johnny 5, Urban, Thumper, Padre, Benign, Sammy, Pine Tar, Mayo, ATM, Washer, RoadTrip(YHC)
  • AO -

CONDITIONS: Clear and a humid 68 degrees

MISSION & DISCLAIMER: We work out. We invigorate. We lead. Nothing professional about it. F3 is addictive

WARM UP
SSH x 26
Windmills x 27 (why 27? There is nothing professional about it)
Hillbilly x 20

LETS DO THIS
Mosey to the Speedway for some partner fun……PAX 1 runs while PAX 2 exercises, switching exercises each time your partner returns. Flip Flop. Unfortunately, I forgot to tell the PAX to perform 5 burpees on the far side of each run. #ILetYouDown. No worry, there’s always a next time suckers…I’m talking to you Haggen Dazs…you chippy little Haggen.

Round 1 – PAX 1 runs 100 yds down and back x 1. PAX 2 performs Goblet Squats. Flip Flop

Round 2 – PAX 1 runs 100 yds down and back x 2. PAX 2 performs Goblet Squats, then Merkins w/ alternating rows. Flip Flop

Round 3 – PAX 1 runs 100 yds down and back x 3. PAX 2 performs Goblet Squats, then Merkins w/ alternating rows, then Lunges. (Padre: “Is that with weights overhead?” RT: “umm, yea, yes it is”) Flip Flop. Mumble chatter Out. Flip Flop

Round 4 – PAX 1 runs 100 yds down and back x 4. PAX 2 performs Goblet Squats, then Merkins w/ alternating rows, then Lunges w/ weights overhead, alternating curls with tricep extension (like the running man) Flip Flop

Round 5 – PAX 1 runs 100 yds down and back x 5. PAX 2 performs Goblet Squats, Merkins w/ alternating rows, Lunges w/ weights overhead, alt curls / tricep ext, Dead Lift Clean and press. It was at this time YHC informed the PAX we were supposed to go up to 10, but since they couldn’t do it right, we were going back down.

Round 6 – This time drop the squats, or pop a squat if you prefer. Short Barrel preferred. PAX 1 runs 100 yds down and back x 4. PAX 2 performs Merkins w/ alternating rows, Lunges w/ weights overhead, alt curls / tricep ext, Dead Lift Clean and press

Since we are running out of time, mosey to the flags to finish this thing together. No Mary, we’re getting’ swole to make “Mother Fletcher’s Great Again.”

Lunges with weights overhead – 20 OYO…you’re done
Alternating curls with tricep extension – 20 OYO…you’re done
Dead Lift Clean n’ Press – 20 OYO…you’re done
Alternating curls with tricep extension – 20 OYO…you’re done
Dead Lift Clean n’ Press – 20 OYO…keep going while I get my phone.

I’m back, on your face to plank out the final 2 minutes
Right arm high…down
Left arm high…down
Right leg high…left hand high…down
Left leg high…right hand high…down

ANNOUNCEMENTS
F3 Dads at the Station – Not sure when, but not on JUL 11 because that is a Tuesday
JUN 30 – FNG Day at PF
No TOT on JUN 22. Everyone to Golden Strip

PRAYER REQUESTS
Copacabana whose mom passed
Thumper’s customer who unexpectedly passed away
Andrew Brunson
Ping
Amanda’s mother who passed
Shooting victims across America

RT debuted his shovel flag. Whisper kept his tradition of skipping RT Q’s and ATM took us out in prayer. Speaking of ATM, or the “Artist formerly known as ATM,” he resigned from F3 because 3B and RT “allegedly” tried to murder him. He will be missed, but he will be heading up the new P3 (PAX Protection Program), which meets at TOT on Mondays with yoga mats.

“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.”

1 thought on “Make Mother Fletcher’s Great Again”

  1. F3 Dads is at Powderkeg on 7/8 – here’s the details: F3 Dads July 8. Bootcamp 7-7:45, F3 Dads at 8. May need to #Clowncar for this one. #LongHaul

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