Attendance was looking a little shaky until the Pax doubled in size at 0559. The beatdown began at 0600 with 20 jump squats OYO. There were a few groans from Gepetto and some comments about soreness from others. After a few mountain climbers, peter parkers and a solid plank hold, it was clear that past muscle aches would not be the main problem for the next 40 minutes.
The Pax moseyed over to the local track and lined up at the start. We hit a lap with planned stops at each 100m - 15 hand release merkins at the first, 25 LBCs at the second and repeat for the next two. Crab Cakes made it clear that he came to throw down and dusted the field. The next lap was a 2x200 followed by a partner 400 lap. The first person held plank or fluttered while the second ran a lap and then flap jack. Bodybag hit us with a 10 count rest and then it was time to continue.
There was a lot of chatter among the Pax as warm up ended - time to dial it up. Next we found a wall for some air presses. Then it was time for a 10 count wall sit down the line. Scrooge led off and the Pax immediately assumed he didn't hear the 10 count instruction. Naturally, he knew exactly what he was doing. So after a 2 minute wall sit turned into 4, the Pax took off to find the most aggressive hill in Sedgefield.
From the bottom of Sedgefield Middle, we took it up the hill: first half run backwards and second half bear crawl with a merkin/shoulder tap combo after 10 crawls. After the jog back to the bottom, it was clear that the Pax wanted more from the hill. We hit 10 catcher burpees and then ran backwards back up half way. We hit a few box cutters and an assortment of merkins and then it was off to our last stop.
After admiring the never ending sewer construction along Ideal Way, the Pax found shelter under the Sedgefield Park gazebo. It was time for a Guest Q and Coldcuts took over the reigns. Time for some solo hand clap merkins - thankfully no face plants! Then it was over to Scrooge for a 'choose your own ab exercise'. In a stunning turn of events, he went with the plank. Even more shocking - his count was slower than the wall sit count.
We returned to the parking lot at 0643. A few looked relieved but as we circled up it was quickly recognized that Nothing is Over! Time for a 2 minute protractor until everyone was officially out of gas.
The Pax was a bit slow to find their feet but there were plenty of announcements as we wrapped. Volunteers are needed for 24 Hours of Booty - ping Scrooge for the details. F3 Ski 2024 plans are already under way - MMOB can share more. F3 Dads this Saturday AM at Freedom Park. And sign ups are still open for Camp Thunderbird in late August. Coldcuts closed the morning out with a prayer and the pax was off to make it a strong day. Strong work!