The Wrath of Goonie

The Wrath of Goonie

I am late in getting this out and had to deal with the Wrath of Goonie on being late.  So here it is for your reading pleasure….

11 men came out to help YHC celebrate what is his 2 year anniversary at Basecamp.  Basecamp is where Big Tuna fist introduced me to F3 and it where I call F3 home (even though I do not post like I should).

The Thang:

Brief introduction and disclaimer before the doom in the gloom starts.

Short mosey to the adjacent parking lot for the COP

• SSH x 20
• LSS x 15

Next the PAX started the long mosey up Woodfox Dr. followed by a right onto Rounding Run Road (about 1/2 mile).  After a quick stop at the corner of Rounding Run Road & Rounding Run Road.  We proceeded run the loop of Rounding Run Road, all the while stopping at each of the 4 speedbumps to so merkins x 10 (40 total).  This loop is about 3/4 of a mile with some decent hills in it.  Goonie even pointed out we did the harder of the two directions.

Once the 6 joined up at the finishing spot, the group did LBC’s x 15.

Short mosey back to Woodfox Dr and the pax then did Plank Jacks x 15.

We the moseys back up Basecamp and circles up for a Round Robin.  Everyone had a chance to choose an exercise of their choice and lead the group.  Q fail in not remembering all of them and not having them in order.  I am sure Goonie will “help” me remember them all.

1. Jack Web (Fireman Ed)
2. Parking Lot Sprints (Drano)
3. Burpees in cadence (Goonie)
4. Diamond Merkins (Snoopy)
5. Trash can sprints and do least favorite exercise (Tebow)
6. American Hammer (Nomad)
7. Dips (Thunder Road)
8. Wolfman?
9. Sony?
10. Marvel?
11. LBC – Torpedo

Next we mosey’d over to the bathroom and did 2 rounds of peoples chair:

• Round 1 – air presses x 40
• Round 2 – alternating legs in the air

We then grabbed a lifting rock

1. curls x 20
2. overhead press x 20

Finally we mosey’d over to the starting point for the final COP

1. LBC x 20
2. American Hammer x 20
3. Protractor
4. IW x 15
5. SSH x 15

Thank you to everyone for coming out and participating with me.  I really appreciate everyone participating in the round robin and felt it was a great way to include all the PAX.