Rip VQ

Despite the 30 degree temperatures, the PAX was 12 strong this morning. Apparently spring has not yet fully sprung.

PAX: Baby Falls, Chitwood, Hammerhead, Mad Bum, McFly, Mel, Neo, Old School, Quatro, Rip, Sparky, Vault

QIC: Rip

Warm-Up consisted of a lap around Rassie Wicker Park to the Rink followed by 21 Side Straddle Hops, 21 Windmills, and 21 Hillbillies (in honor of Mr. Calvin Edwin Ripken, Jr’s 21 seasons in the Major Leagues with the Baltimore Orioles).

The Thang:

8  ATM’s – Plank position, Alt Shoulder Touches, Tempo Merkins, Merkins

11  Bobby Hurley’s – Start on the baseline, squat to a proper defensive stance,       slap the floor and shuffle crosscourt while maintaining defensive posture, sprint back cross court and repeat.

34  American Hammers – One for each of Mr. Ripken’s single-season high for Home Runs.

21  LBC’s & Long Arm Sit-ups

8  4×4’s – Burpee to Plank Position, 4 Merkins, 4 Mt. Climbers

47 American Hammers – One for each of Mr. Ripken’s single-season high in Doubles

2  Blimps –  Start on the end line and move toward the opposite end line while doing 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, a Plank/Bear Crawl, and 30 Squats.

Fire Drill – High Knees, each PAX in-turn yells “Fire”, everyone stops, drops, and rolls right (does a Merkin), rolls left (does a Merkin), then jumps back up and resumes high knees awaiting the next crowded theatre no-no.

21 LBC’s & Monkey Crunches

We ended the workout with a rousing, acoustically enhanced rendition of “Superman” (led by Vault, of course).

Prayer Requests: Kaffee’s wife and Tomato’s brother.

Good work today, gentlemen. Thanks for the privilege of being a part of F3 Sandhills (special thanks to FroYo for the invite back in January). F3 has been one of the highlights of my relocation adjustment here to North Carolina.