Tank Tops &a Mao Weidong Tribute

  • Workout Date - 05/26/2017
  • Q In Charge - Sammy
  • The PAX - Road Trip, Easy Bake, Thumper, NYOPT, Short Barrell, Deflated (Respect), Benign, Mint Julep, Whisper (Respect), Youkilis, Double Helix, Dr. Phil
  • AO -

YHC called for the beginning of Tank Top Friday’s at #Pitchfork Friday.  12 showed and only 1 came prepared for that occasion, TCLAPS Dr. Phil!  Started on time with nailing the F3 mission Statement.

Warm Up: Side Stradle Hops x25, arm circles xUntil, Man Makers x5, Mosey to the Speedway for Indian Run  x3 Laps

Workout:                                                                                                                                             Start with 1 set x14 each of                                                                                                         Overhead Press, Big Boy Sit Ups, Squats, Curls, Alternating Front/Side Soulder Raises                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         Take a Lap around the Speedway Repeat same exercises x13, then a lap, then same exercises x12, then a lap, etc.

The goal was to get between some where between a 1.5 and 2 miles in with over 100 reps of each exercise.  We officially landed some where around 1.8 miles (source Whisper).

To make it fun Short Barrell brought his soon to be retired Burpee on demand whistle as he walked.

Mary  No PAX were aware that almost 1 year ago to the day Mao Weidong set a world record for the longest abdominal plank (8 hours and 1 minute).  We spent the final 4 minutes in tribute to him.  PAX were entertained during the activity by each taking a turn doing 15 curls in the middle of the circle.

Announcements:                                                                                                                               Jackalope-June 3rd-Clown Car meet @ GS @ 530.  If not be at PF @ 555                                               F3 Dads June 10th @ 715 @ Pitchfork                                                                                                     Go Ruck Custom June 10th

Prayers Double Helix mom doing well after surgery (Praise). Shorts Barrel’s mother in law coming to live with them as she battles cancer, Andrew Brunson wrongfully imprisoned in Turkey, Drake doing well, Youkilis dad has CKD.

I am ever grateful for the impact F3 has had on me and for the friendships I have gained from it.

1 Cor. 10:31

-Sammy

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