The Flapping Dozen

The Flapping Dozen

12 PAX rejected the fartsack on a frozen spring morning at Thrive at Carolina Courts: Hoffa, eHarmony, Thurston, Hairband, Shepherd, Glass Joe, Nomad, Gypsy, Arsenal, Bullwinkle, Bonhoeffer

The Warmup

Warmup lap around lot.

1. Sidestraddle Hop X 20
2. Hillbillies X 20
3. Windmills X 10
4. Mountain Climbers X 20

The Thang

1. 20 calf raises
2. Jog to Town Hall
3. 20 side lunges
4. Town Hall Circle > 3-6-9-12 Clock: 20 lunges > 20 American Hammers > 20 Bomb Jacks > 20 LBCs … each station at 1/4 of the clock.
5. 15 merckens
6. Jog to South Road
7. South Road > Sprint to each island + sidestraddle hops till everyone arrives + repeato to end > On the way back, run backward to each island + American Hammers till everyone arrives + repeato to end
8. Chain-link fence by picnic tables > Pure Burn: Facing the fence, start in 3/4 squat position and pulse down to 1/2 squat position (90 degrees) and back to 3/4 squat X 20 … 2 repeatos > 20 calf raises > repeato 3 rounds
9. Lap around parking lot
10. Return to launch.
11. Mary > protractor + dolly + dying cockroaches + freddy mercuries
12. El fin.

Moleskine

We were warned that lots of animals had used the field the day before, so there might have been minefields left for us.

Some of us have water on the eardrum and can’t balance to do calf raises. *clears throat* Gypsy!

Hairband kept trying to go all improv hair-metal style with his workout instructions.

El fin.

Announcements:

1. Collecting supplies for Donut Hole & his unit
2. Opening Lexington, KY AO if you want to go with Gypsy @F3gypsyfit (or something like that)
3. Conviction is still on Wednesday but moving to Shiloh Elementary, regular boot camp
4. sign up to Q at Thrive, Christmas on 5/15