Grinding It Out Where Everybody Knows Your Name

  • When:9/19/15
  • QIC: Slim Fast
  • The PAX: High Tide, Aikman (FNG - Nathan), Deep Dish, Nuke, Slim Fast


Grinding It Out Where Everybody Knows Your Name


5 PAX including 1 FNG arrived bright and early for a beautiful morning at Olde Providence Elementary.  The beauty soon turned to pain as follows:

The Thang:

Mosey to field for Stretching
LOP (Line of Pain)
SSH x 20; jog to other side
IW x 20; jog back
Merkins x 10; jog back
Low Slow Squats x 20; jog back
Peter Parker x 20; jog back
Parker Peter x 20; jog back
Mountain Climber x20; jog back

4-corner Grinders.  One runner, AMRAP at each corner until runner reaches you, then run to next corner.  We did 3 reps.
Corner 1 – Kettlebell bent over row
Corner 2 – Squats
Corner 3 – CDD’s

Corner 4 – LBC’s

Merkin ladder:

Start w/10 Merkins, run 40 yds, do 9, run back, 8, so on and so on.

Rinse and repeat starting ladder at 6, but backwards run 40 yds between Merkins.

Mosey to concession stand for 4 sets of 10-10-10-10…. 10 step-ups each leg, 10 dips, 10 squats

Mosey to wall for People’s Chair 2x 45-seconds with 30 air presses, followed by 2 30-second BTTW as requested by Nuke.

Done!

Moleskine

As always an honor to lead such great men!  Beautiful morning and no better way to get the Saturday started!

Welcome to FNG Aikman (Nathan Foster)! You did AWESOME out there.  Looking forward to having you as a regular!

Great at to workout with Nuke who is relatively new to F3.  Strong work!  Also thanks for the singing of the Cheers theme during BTTW… Enhanced the moment!

T-claps to High Tide who, hold your gasp…, PRE RAN ahead of the workout!  Yes, ladies and gentlemen, that man is a RUNNER!  Of course, he did do 3 Turkish getups before the workout, but hey, Crack addicts don’t give it up in one week, either!

Deep Dish, as always strong and great to spend quality time with you!

It was Financial Services Day at Ascent… 3 of the Pax are current Ban of America, 1 “former” BofA, and 1 Wells Fargo.  We did a quick compliance review and determined to raise rates on our own!

High Tide took us out in prayer.

Announcements:

  1.  Mud Run sign ups
    1. EO Thirst event at Whitewater Center 10/4

 

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