4 PAX hit the St. Paul track to celebrate the birth of the one and only fresh prince, Will Smith.
QIC: Princess Aurora
PAX: Boone’s Farm, Life Champ, Foggy Pirate
THE THANG:
After a brief parking lot mosey and discussions surrounding the true meaning of “Friendly Friday” and EHing, Foggy, BF, and I made our way to the track to discover Life Champ waiting around in the dark. We strolled over to midfield for a COP, all IC:
- SSH x 20
- WMH x 14
- Good Mornings with LBAC x 14
- Lunges x 14
- Merkins x 14 (2ct)
Gathered the PAX at the starting line to explain we’d be celebrating Will Smith’s birthday. PAX partnered up for an AMRAP circuit that would pay tribute to both Men in Black and the appearance we F3ers often take with our “uniform” F3 shirts.
While P1 runs a lap, P2 performs AMRAP of the first exercise. Flapjack and then repeat with the next exercise.
- Boxcutters
- Lunges
- Air Squats
- Crunches
- Kicks (of the Donkey variety)
Took another lap altogether, and then like any good MIB, I had to break out the Neuralyzer so we could forget what we just did and do it all over again!
Lined the PAX up on the sideline for some Paula Abdul (Broad Jump forward, two bunny hops back) across the field. Turned around to cross back and Duck Walked a third, Walk Ducked a third, and Duck Walked another third. To even it out, we went back across with WD, DW, and WD. Quads were torched at this point!
4MOM
- Flutter Kicks x 10
- Wide Leg Raises x 10
- Big Boy Sit-Ups x 10
- American Hammers x 10
Mosey back to parking lot for COT/BOM
MOLESKINE:
- There’s no experience quite like the sensation one has coming down the homestretch to see Foggy Pirate’s hands on the ground and six up in the air. I’m sure it’s enough to drive the M bananas.
- Glad to have Life Champ with us even if he did miss the hardest part of the workout – starting.
BULLHORN:
- 4th Anni workout and G-School at Stonewall this Saturday from 0600-0830. Succumb to your FOMO and be there. It’s going to be a great workout followed by great meeting of the minds. You’ll hear from PAX all across the region and have a chance to share that great idea of yours. There will also be coffee and sustenance!
- 2nd Annual F3 Open is next week and can take 3 more players. Talk to CAPSLOCK or BV for deets.
- Andy Crouch is speaking on “Stewarding Influence” next Thursday, Oct 4 at Clementine on Charlotte Ave. Tickets are still available. Megatron will be there!
- Go Tigers.
PA out.