Gnats, a Great Source of Protein

Gnats, a Great Source of Protein

8 men committed themselves to personal improvement today at DaVinci.
A thorough but brief disclaimer was given and we headed off for some COP.

The Thang:
Head across to the bank parking lot for some warm up. Squats, Merkins, Reverse lunge, Windmill

Commute Trail #1: Head down the trail in back of Best Buy.  On your 6 once in the neighborhood,  LBCs on your own while getting instructions.
Headed right and down Bullock Greenway Blvd:  5 merkins at each break between houses and at the corner (30 total), plank it up, wait for 6.

Commute down Trail #2 – Mosey, then kick it up to a full run at the 1st split.  After exiting the trail, head down to the stop sign at Beaver Brook way.  5 burpees at every other driveway on left (65 total), plank exercises at next left turn (Alma Blount Blvd) while waiting on the 6.

Partner up and head to the power lines (forevermore renamed to Gnat Hill).
Round 1: Start with 5 hand slap merkins, Partner 1: American hammer, Partner 2: run out and back…Flapjack
Round 2: 10 Hand Slap merkins+Flutter, Round 3: 10 Hand Slap merkins+LBCs, Round 3: 10 Hand Slap merkins+wait for the 6. (35 total hand slap merkins)

Mosey to Tomlin Green for some 4 corners. Instructions:
Leg 1: lunge, 10 squats at corner
Leg 2: shuffle facing South, 10 squats at corner
Leg 3: reverse run, 10 squats at corner
Leg 4: shuffle facing South, 10 squats at corner
Repeat with 10 jump squats, then 5 burpees at the corners
…Still time for some extended elbow planking – clearly a favorite.

Head over to the Best Buy parking lot for some modified Suicide Latter with 5 burpees, 10 merkins, 15 dying cock roach, and finish with burpees until the 6 returns.

Time is running short!!! Audible sprint to the stop sign at Ardrey Kell, while dodging cars in the lot, before crossing to Chick-fil-a for some COT.

Totals for the day (excluding warm ups):
3.25 miles
~100 Burpees (depending on how many you got in the final round)
40 Squats
40 Jump Squats
40 Merkins
35 Hand Slap Merkins
Several Mary and planks

Moleskin:
Notable comments: “We did a lot of burpees.” “Man those are a lot of gnats.” “Are you sure he’s an FNG?” “Where is that left turn!!!, I think we will exceed the 50 burpee estimate.”

It was a great morning for a workout today. And as promised it was a runner friendly regiment. The general consensus was that our legs were smoked. But that’s what you get when you let a soccer arm, no upper body endurance, runner, Q take over the workout.
The trails were a successful diversion today for the commute. And even though I have used this same route through the community before, no one in the PAX today were around when we took this loop the last time. Several of the PAX noted the over abundance of gnats at the power line out-and-back runs today. We have affectionately renamed that segment as Gnat Hill. Inevitably many gnats were consumed which I am sure added to the high spirits and overall energy of the group. Mighty Might was in full beast-mode today and was at the head of the group for most of the workout. Auger (a.k.a FNG) came out of the gate with a surprising hunger for punishment.  Must be something in the water up in PA.  It was also notable today that Bucky’s got game.  During the quad burning jump squats, he schooled the group in form and height.  Overall, the entire group laid down some serious work today.  While focusing on the not so popular major leg muscles, all the PAX embraced the F3 spirit of the day.

Great start to the day this morning guys.  Thanks for letting me take the lead today Tuck and Triple 7!

Announcements:
Convergence on Monday. Meet at the upper parking deck in Ballantyne Village.