15 plus FNG Nard-dog celebrate a cheesy Cheddar anniversary
Warm Up:
Side Stroddle Hop x 10
Cotton Picker x 10
Merkins x 15
Mountain Climber x 15
Knee Taps x 10
The Thang
Mosey to a small hill next to the pond near the bullring
Modified 8 – 7 jump squat bacward bearcrawl up the hill and 1 burpee on top
Run down and 6 jump squats and backward bear crawl up – 2 burpees
…
1 jump squat and 7 burpees
Mosey to parking lot
Partner up
Round 1
1st partner – star jumps 10, carolina dry dock 20 (repeat till partner 2 arrives)
2nd partner – Walking Lunges to first island and back
Flapjack
Round 2
1st partner – Plank jacks 20 LBC 10 (repeat till partner 2 arrives)
2nd partner – Broad Jump Burpee to first island and back
Flapjack
Round 3
1st partner – 20 merkins and 10 jump squats (repeat till partner 2 arrives)
2nd partner – Walking Lunges to first island and back
Flapjack
Round 4
1st partner – 20 burpees (repeat till partner 2 arrives)
2nd partner – Broad Jump Burpee to first island and back
Flapjack
Mosey
Down the hill and before we took the shortcut back to base 10 burpees on your own.
Mary
Heals to heaven 15
LBC 15
American hammer/Russian Twist (Thanks Haggis for making us touch the ground)
Freddie Mercury 20 (Thanks FiremanAd for leading)
Moleskin:
Pax always get thrilled by anything new, so I slipped in the cotton pickers.General seem to be the only one who finished bear crawls and actually did an extra one! Big kudos to him he decided to double down to Da Vinci right after. Someone mentioned we finally found out Frasier kryptonite with backward bear crawl up the hill. I think he was still strong.
Overhead suggested to give the guys a little extra to shut them up. So I decided on the spot round 4 with all burpees .Gumbo told me the pax were talking less after Round 4 so mission accomplished!
Samurai gave a strong effort. Fireman Ad, Cheese Curd, Lex Luther , Tigerrag, Big Tuna and all looked great! Thanks to Site Qs Wild Turkey, Freeleys Comet and JRR Tolkien for letting me q and all the preblast tweets they were hilarious!
This was my second year anniversary with F3 and what better way to give it all you got. Big thanks to Silverbullet from f3 Isotope for introducing me and Madam Tussaud who I attended for my first SOB workout at the brave (it was just the two of us!)
You guys have supported and helped in many ways and appreciate it all from my F3 brothers. It has made me a better person, have great people and highly encourage it. As bean said it will change your life and it has changed my life for the better.
Welcome FNG Nard-dog. He is close to Freeleys and used to bootcamps so expect him to be here more often.
Big thanks to Haggis for taking us out and also correcting me on exercise form, I need it!
Announcements :
F3 dads (Saturday 9am) – (putting green at the bull green) – it was Paper Jam 6/4/16. I bet it was great.
Mentorship program – (meet encourage each other) Mentor Mentee – if you have someone in mind you give their name. If interested please send to Lex Luther, Mario or Madam Tussaud
Blue Ridge Relay(BRR) – Contact Bratwurst or Turkey Leg
10 pax did some promised hills on a little cold morning with 37F . .
The Thang
Side straddle hop 15
Merkin 20
Windmill 10
Cotton pickers 10
Mountain Climbers 15
MurderHorn (used just half the way up)
4 x Run up and down. Do 10 Jump squats at the bottom
Mosey – in front of the cinema
Partner up
6 x (6 merkins / 6 star jumps)
Mosey – behind the cinema with the biggest slope
Jacobs Ladder – ran up a slippery slope do 1 burpee, run down and then up 2 burpees.. Do until 7 burpees
Elbow Plank till all recover – 30 counts
Mosey – Fountain
20 merkins till all reach
1 partner runs around two building while other does plankjacks (total between both partners 200)
Same repeat with 100 dips
Mosey – Parking lot
Bicycle crunch – 20 (Thanks Chipotle, picked this one from your q)
Moleskin
I wish I saw Tolkein challenge of 53 seconds we could have tried beating it. So my watch is getting delivered today wish it came a day earlier, so I had to use my wifes girly white watch. But the Pax were supportive and said it looked good on me. Also they knew I was not a professional by the time I announced it.
The Murder horn seem to push the guys. Firehazard was top of it but Frasier led the way in fact I think he nearly did a 5th lap. The star jumps I always thought it looked crazy but we did it just fine. I was partnered up with Argonaut and only reason I kept up with him cause I had the adrenaline Q running in my veins. Then came the Jacobs ladder which pushed it for all. I sure slipped 2-3 times coming down. We heard a scream from Outback as he slid too. Probably being dramatic just behind the cinema. Even Frasier had to walk down a bit. Strong up the hill from Checkpoint Poptart and Gooney. Commish was strong as usual.
Thanks to Outback for getting me to the fountain faster. Also squeezed the bicycle crunches though I was 1 minute over.
It was a pleasure guys with the BRR in less than 6 months. Total elevation change was 321 feet and we ran a modest 3 miles. Big thanks to Squid for leading us in prayer.
Announcements:
May 21st 2016 – Fast 5 – Fort Mill – 5k – 5 guys doing 2 and half laps each(1k) (missed the date)
Mud run still open – looking for 2 guys contact Firehazard
Today – 7:30 Brazwell – happy hour today
April 18 – Argonaut Q Foxhole – Dont want to miss it, I have heard many will be dreading the
beatdown
April 16 – Convergence at Reservation in Fort Mill – 6am OCR training 6:30am normal start
Need more Qs for The Maul contact Commish