11 ambassadors of the 3 F’s assembled at Mary Mumford for a long overdue ride on the DTH pain train, only to discover a jolly trolly ride with pleasant musical accompaniment and a simple shape to the course. Here’s where these meandering tracks carried the PAX:
The THANG:
WARMERAMA:
- Mosey loop around a half block, and back to circle up in a grassy spot
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
- Finish with a Plankorama Review of the F3 Mission, Credo, and 5CP’s
COP #1:
- Mosey around to the grassy area adjacent the basketball court and circle up
- Play “Three Little Birds” by Bob Marley (3:01)
- Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry”
- (Q turns ON Garmin GPS)
COP #2:
- Mosey loop around the basketball court and then turn in to circle up on the field
- Play “Dancing in the Moonlight” by King Harvest (3:02)
- Single-leg SSH’s to the beat
- Squat for every “Moonlight”
COP #3:
- Mosey loop 3/4 the way around the football field and circle up
- Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
- Flutters to the beat
- WWII for every “Sittin” or “Sit”
COP #4:
- Mosey down Cary and turn left on Woodlawn, then Left on S Ashlawn and circle up where it meets Commonwealth
- Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
- Hand-release Merkins to the beat
- Hop up for a Burpee Clap for every “I know” or “I wanna Know”
COP #5:
- Mosey back out Ashlawn, Left on Woodlawn down to Kingcrest Pkwy
- (Q turns OFF Garmin GPS)
- Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
- APD’s to the beat
- Kimchi Twist for every “Brandy”
Mosey BTTF:
- x100 LBC’s OYO
- Merkin ROF
COT:
- Counterama # 11
- Namerama
- Announcerama (see Below)
- SHAKEDOWN took the PAX out in Prayer
NMS: Well that was fun! Great to be back at Mary after a too-long hiatus – YHC was half expecting a Bleeder takeover for Shark Week which has occurred with YHC’s prior years’ Summer tour efforts, but Handshake reassured it’s not shark week. Next only to the King of Mumble Chatter (Hardywood), the TYA/Saab duo comes in as a close second in hilarity – literally nonstop banter and TMI. Awesome to have Patches (down range from Lancaster PA) post for the second day in a row, and he brought an FNG! Upon introductions the FNG said “you can call me Sif” (abbreviation of his last name), which immediately launched TYA into the most amazing STD nicknaming imaginable. It appeared “Clem” (short for Chlamydia) was the top choice, but later with the FNG’s naming at COT it was shared his company sells acoustic ceiling tiles. So while he was nearly named NRC for “Noise Reduction Coefficient”, the nickname POROUS was chosen – welcome brother! In other news, the PAX enjoyed a lovely musical selection, chosen in particular for the high percentage of Respect PAX, and the singalong vibe was strong for all our COP’s. APD’s in the street to “Brandy you’re a fine girl” may have caused some civil unrest in the neighborhood (or a few blushing cougars peeping between window curtains). In the end, the PAX honored YHC crossing the 100-point mark in the Summer Tour with x100 LBC’s, and then also discovered their morning routine had spelled “F3” on YHC’s Garmin map (you can blame OC for the Garmin gift, but it’s such fun!). Thank you as always for permitting YHC the honor to lead. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour, Dry July
- TODAY, 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
- 7/27 – The Bridge workout
- 7/29-8/4 – WestHo Takeover
- 8/3 – Homegrown Half
- 8/4 – 6-8am Holy Water Bootcamp
- 8/6 – Ultimate Tournament at NoToll
- 8/11 – F3 Family Float on the James
- 8/17 – Pickleball Tourney
- 8/18 – 6-8am Holy Water Bootcamp
- 8/21 – 100th Bday Q by Upchuck at FW
- 8/28 – New AO at Mosely Elem
- 9/20&21 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
Prayer Requests:
- Gumbo – acquaintance with cancer starting treatment
- Sippy surgery today
