Dropping a Dirty McDeuce

Dropping a Dirty McDeuce

25 strong for #F3Hydra this morning. Here’s what we did.

The Thang

A brief but thorough (because the Nantan was looking on) disclaimer was given to the men and then we launched into the darkness. We took the back way over the office building at Rea/Colony and took care of our COP along the way…MCs x 15IC, IWs x 15IC and LSS x 15IC.

Then we previewed our running loop for the morning. From the office building parking lot, take the road between the office building and Walgreens out to Colony, then a left onto Colony, then turn left into the shopping center entrance between Brooklyn Pizza and 5/3 Bank, turn left at the traffic circle running down the thoroughfare back to the office building parking lot.

The main event was announced and explained. The Dirty McDeuce. 4 sets of 3 exercises (chest, core and legs) at 12 reps with a run around the loop in between each set.

• Set 1 – Merkins x 12IC, LBCs x 12IC and Squats x 12IC. Run the loop.
• Set 2 – Wide-arm Merkins x 12IC, Flutters x 12IC and Lunges x 12IC. Run the loop.
• Set 3 – CDDs x 12IC, Dollies x 12IC and LSS x 12IC. Run the loop.
• Set 4 – Diamond Merkins x 12IC, Freddie Mercuries x 12IC and RDLs x 12IC. Run the loop.

By request, 10 burpees OYO.

Run back to base the way we came. Ended with a little protractor while the six came in. Done.

Moleskine

The pax came from near and far for this morning’s #F3Hydra. Most drove in. Hops and CheeseCurd ran in (though only Curd ran back). And Gloss was there when YHC arrived, apparently having spent the night in his car in the parking lot. It was a solid crowd with a host of characters (as Marge put it). All the classic mumblechatterers were there, including Gummy and Spackler. YHC spent most of the morning trying to either drown them out or ignore them…but found little success doing either.

The Dirty McDeuce is old school. And it had been a while so YHC decided to introduce it to the #F3Hydra Pax. It is always a good one as it hits the chesticles, the legs and the core, while getting in some miles. We ended up with a little over 3 miles for the morning…a little much for the bootcamp enthusiasts and not enough for the soccer armed runners…but a solid compromise.

We did several plank-o-ramas in between each set, including one ill-advised chair plank. From the full squat position, Puddin’ dropped his own Dirty McDeuce in the parking lot. Only a pro could do what he did in the full chair plank without fear of crapping themselves. Those with an 8am dentist appointment probably still smelled the lingering spirit.

Great group this morning. Thankful for all of you. And for the opportunity to lead.

Moleskine P.S. – Took about 4 men, 3 onlookers, 2 set of cables but only 1 Semi-Gloss to jump Floorslapper’s Highlander after the workout.

Announcements

• Unsanctioned beverage mile this Friday
• Saturday Memorial Day Weekend convergence at #F3RockZero
• Memorial Day convergence and race – Patriot 5K. #SFN will be there pushing veterans.
• Unsanctioned SMHS Football fundraiser