Good Livin’ At The Big House

Good Livin’ At The Big House

7 PAX made the right choice and posted for their #DRP at the Big House and here’s how it went down.

COP:

Take a warm up lap around the parking log, circle up for COP.

• Burpees x 5
• SSH x 20
• Burpees x 4
• Merkins x 15
• Burpees x 3
• IW x  10
• Burpees  x 2
• 4 Ct Flutter Kicks x 15
• Burpees x 1

Return to the van and pick up Coupons (2 Rucks & 1 Kettlebell) to exchange for some Good Livin’ then return to the parking lot with said coupons. Partner up, size and speed does not matter. Catch Me If You Can back to the parking lot, Partner 1 carries the Ruck/Coupon while Partner 2 completes 5 Merkins, flapjack.

Staying with your partners, Partner 1 takes a lap around the parking lot while Partner 2 performs called exercise with the coupon, then flapjack. Each partner completed the round, plank it up and wait for the Six. Change coupons between rounds and move on to the next exercise.

• Overhead Presses
• Squats
• Curls
• Lunges
• Thrusters

Staying with your partner, Catch Me If You Can heading back to the starting point with the coupons. Stopping for a quick circuit of 10 Derkins, 15 Dips, and 20 Squats at the benches. Pick up you coupons and return to the starting point.

Mary:

• Flutter Kicks x 20
• LBCs x 10

Moleskinny:

• Great work by the PAX today, YHC only posted to this AO once before and it’s great getting out and meeting other PAX in the Area 51/SOB region. I highly recommend it.
• YHC wanted to change things up a bit and introduce Rucks to the PAX. We had one at GORUCK Light weight (4 bricks), one at Tough weight (30 lb Plate).  Thanks to the PAX for indulging me.
• Outback looked very comfortable with Ruck on, handled it like a champ.
• Outback is a good sport when folks assume he’s from Australia. #PatientKiwi
• We were able to add some more burpees to Cadre Danny’s 1 million burpee challenge, see information below.
• Madame Tussaud and his truck wrere missed.
• Cheddar launched F3 Birmingham this past weekend. #GiveItAway
• As we returned to the parking lot to retrieve the coupons YHC heard something to the effect of  “It’s bada$$ when you pull coupons from a mini-van”. Mini-vans are great for transporting coupons.
• Thanks to Dumpster Fire and Cheddar for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

• Cadre Danny Stokes (F3 name Linus) is organizing rucks in every U.S. capital city in 2017 raising money for Operation Enduring Warrior and will be in Columbia, SC and Raleigh, NC this fall. More information here: 2017 http://capitaltour2017.com/register/
• Donate Burpees to Cadre Danny’s 1 Million Burpee Challenge here: http://capitaltour2017.com/burpees/
• Ballantyne Corporate Cup: http://racesonline.com/events/run-ballantyne-8k5k