A Little Funky

30 #CORE pax posted on a humid spring morning to @F3Metro’s favorite Tuesday CORE workout, Achilles Last Stand.  After waiting for the stragglers (GAAP, Rev, Kiefer, Shatner) to get out of their cars, we were off for:

Tha Thang:
Mosey over to Folsom Prison Yard
COP (SSH, IW, MC, Copperhead squats, Hammy stretches, 5 burpees)
All warmed up, so split up in two groups for 11s across the court with dips and derkins
Mary to regroup (Rosalita, Oblique l/r, Flutters, Dolly)
Another set of 11s with jump squats and sit ups
Freddie Mercury as everyone finishes. There was more chatter than a middle school girls locker room, so 5 burpees to try and quiet the crowd. Should’ve done 10.

Mosey to AG field (brief infomercial for field renovations…read on)
Three man grinders from the sidelines:
Round 1 merkins
Rd 2 LBCs
Rd 3 Squats
Rd 4 Russian twists
Rd 5 burpees (crowd pleaser)

Mosey to the AG front porch.
Grab some curb for Sharonas (1 Mike Tyson followed by 1 LBC)
10 Sharonas, then 8, 6, 4 and 2

Mosey back to start for a brief plankorama, protractor, some mountain climbers then finish up with 5 burpees.

Big group at #ALS today. Always great, but man there was a lot of chatter, at least until Mike Tyson showed up. He always gets everyone quiet.

Once again, a big age span in the pax from 19-78 with everyone giving 100%. Ok, at least 80%. Speaking of lack of effort…since Nibbler wasn’t there, Kiefer was the resident #Refusenik, but he probably did around 55% of the exercises.

It was warm and humid today and seemed like a good today to get some good vibes from the playlist, so YHC picked a few classic funk tunes from the 70s and 80s. I’m sure everyone loved the music since there were no complaints, except from the #Millennials who just had blank faces.

Today’s playlist:
*Let it Whip–Dazz Band
*Jungle Boogie–Kool & the Gang
*Give up the Funk–Parliament
*Let’s Groove–Earth, Wind & Fire
*I Wish–Stevie Wonder
*Shining Star–Earth, Wind & Fire
*Thank You–Sly & The Family Stone
*Flash Light–Parliament
*Get Down Tonight–KC & The Sunshine Band
*Good Times–Chic

Speaking of Today…it was great having him back after his battles with injuries the past few months. During COT/announcements, while all were trying to concentrate on what was being said, there was a sound of pounding water in the background. Was it today’s forecasted thunderstorms moving in early? Was it all the horses from the Kentucky Derby stopping by to relieve themselves? Was Sugar Creek flooding and crashing down upon us? Nope, it was just Today, ringing out his shirt on the asphalt. Looked like he created his own pond. Thanks brother. Summer is now officially here!

As mentioned before, the AG middle school field is in need of repair and there is a fundraiser going on. F3 was founded there 1/1/11 and it has been a part of hundreds of F3 workouts and mens’ lives being changed over the past 7+ years, so we encourage everyone to contribute. Current plans are to give to the F3 Foundation, so stay tuned for more specifics and be prepared to give back to a place that has given so much to so many.

GAAP leading the Charge tomorrow. Great AO, rain or shine

Revolution on Saturday

Congrats to Pigskin on the birth of his grandson!

Memorial Day 5k, convergence at 0630, CORE pax will push 3 Speed for Need sleds. Special appearance by Tesla’s uncle (WWII veteran). Could be epic.

Shatner with an awesome takeout.

What a great way to start the day. Always a highlight.
Have a great week,

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