Lieutenant Damn



Lieutenant Damn

Warm Up:

Started with a nice mosey up to the rock pile at the entrance.  Partner up and one partner grabs a lifting rock. Mosey back to the circle in Nesbit Park.  Quick Disclaimer and welcome to our new FNG.  On to a little warm-up time.

  • Side straddle hops
  • Imperial Walkers
  • Slow squats
  • Merkins
  • Mountain Climbers
  • Hold – Calf Stretch
  • Potato pickers
  • Arm in Front Stretch

The Thang:

So,  the funny thing is I had my virtual weinke in Evernote which included TWO Lieutenant Dan’s and an additional exercise on the stairs.  However, as you’ll learn the first LD took quite some time.  Okay, on to the fun.

  1. Partner One runs to the entrance of Nesbit while the other works. The morning’s mission was 200 Curls, 200 Tricep Extensions, 200 Curl to Press, 200 Front Raises.  This was just about as tough as I thought it would be.  The run to the entrance helped account for covering about 3.5 miles in total.  At least that’s what the Crapple Watch said on the HIIT setting.
  2. Lieutenant Dan – These are always a total smoke show.  By the time you get to the end of the circle, the numbers are borderline asinine.  Today we had 18 Pax, so you can do the math.  Finishing at 72 backward lunges….ugh.
  3. Well the rocks had to go back…so 1/2 of each pair ran the rocks back on rubbery legs while the other partner finished the last two sets in the LD circle.

Moleskin:

COT and announcements.  We had an FNG today, brought up by Deadwood.  This was Deadwood’s father-in-law who wound up with a pretty ballin’ F3 name of Chainsaw.  Welcome Chainsaw!  Nice job being a bringer Deadwood.  We had a marked lack of announcements today.  Posse brought up the blue plate special pricing on next March’s Joe Davis run if you sign-up early.  Also, there was mention of the 11/9 Great Wolf Lodge F3 event, if you want to sign up.  Of course we can’t forget to mention the Bone Frog Challenge on 11/10 (our beloved Marine Corps Birthday as well).  Goodfella took us out with a prayer.

 

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