Author Archive Udder

Can I get my change back?

13 ventured out into the unknown to start their Saturday out right with a prescribed dose of downpainment at Stonehenge. YHC rolled up on two wheels exited, stashed the keys, called 30 seconds all in one seamless motion and then promptly disclaimed the PAX and our FNG. One late arrival flying in on the scene we headed out to participate in Strava’s new craze, Strava route art. Unbenounced to the pax we were attempting to make a cow but the mapping and guidance of YHC didn’t vibe. Desired result -> https://www.strava.com/routes/7932287 With a mile under our belts we stopped behind the Stone Mtn Grille for a little COP.

COP: Exercises in cadence as follows:
Side Straddle Hop x 20
Imperial Walkers x 20
Mountain Climbers x 20
Merkins x 20
Windmill x 20 #wheelhouse

All warmed up we head off to the deck at Ballantyne Village. YHC got to talk quickly with our FNG Rob and learn of his 2 kids and how his EH fart sacked this morning. Dudes got stones to come out on his own. T-Claps. Meet at the bottom (basement) of the deck and survey our terrain for a min while leading a little plank-o-rama.

The Thang: Triple Nickels on all ramps, followed by some wait on the six exercises and then a trip up and back down the nearest staircase.

Ramp 1
5 Merkins Bottom, Run ramp, 5 Wide Arm Merkins Top
Peoples Chair with 50 air presses while waiting on the six.
Over to the staircase and AYG to the top and down.
Mosey up ramp to next level.
Ramp 2
Diamond Merkins, Run, Merkins
Plank-o-rama to wait on six
Stairs – down to bottom then up to top and back to level 1
Mosey to next ramp
Ramp 3
Jump Squat, Run, Jump Lunge #burninglegs
Mary to wait on six
Mosey up to stairs – Down to bottom then to top and back to level 2
Mosey to last ramp
Ramp 4
Carolina Dry Docks, Run, Burpees #crowdpleaser
Merkins to wait on six
Mosey to stairs – Down to bottom then to top then down to bottom.

Everyone grab your gear and mosey up the ramp and out the townhomes neighborhood with a whisperchatter. Crossed Ballantyne Commons and headed the long way back to The Vine. Finished with 4.4 miles, some say they got 4.7 or 5.

NMM: Good work by all and very impressed with our FNG. He will be a force to be reckoned with asap. For all you counting the Pushup/Pullup challenge we did 120 Merkins officially. 170 if you count CCD and Burpees, 195 if you got 1 round after Ramp 4 and 220 if you got 2 rounds after Ramp 4. Some were busting them out just whenever. I see you General, Madame and Cheddar. Madame just couldn’t seem to grasp the Triple Nickel concept. Some things you just can’t fix. I’ll schedule a time for you and Mermaid to talk about the mechanics of it. Strong work out there by all. YHC had a loose idea of what I wanted to do and like always the pax did not disappoint in effort and grit. T-Claps all around. Always nice to break up the consistency of 45 min workouts with a 60 min one. Thanks for having me out WT and JRR. Oh yeah, I almost forgot. We wound up 5 more strong when Brat, Fraiser, Bunker and Thin Mint appeared out of nowhere post 9 or 10 miler. Strong work you freaks. And of course no Saturday morning would be complete without a Frehley’c Comet streaking by, in jeans nonetheless. He was waiting on the Wall Building crew and during Name-o-rama found out he lives across the street from our FNG. #smallworld
With 18 in tow Lex Luthor took us out. Thanks brother and good luck with the F3 Heavy Heavy Goruck challenge 4/6-4/7 #bonkers #farewelltour #swansong

Announcements:
F3 Dads is Full! Snooze you lose. There’s always next year.
Tune in to the super awesome leadership of F3Dads here in A51/SOB for or next local outing. F3Dads slack channel.
Richard Sheltra 5k. Need flags for pacers. See preblast, Cheddar, or Dumpster Fire
Other things were mentioned but I cannot recall at the moment. Sound off in comments or Slack Comz or Mumblechatter channels

Handoffs are for Relays

As YHC walked out the door this gloomy morning the lightning streaked across the sky. A sign from up above? A warning? A blessing? I feel it was fitting as this morning Chelms was handing over the keys to one of my favorite AO’s. Centurion. Without a doubt he has helped grow, sustain and further the mission of F3 through countless 1st, 2nd and 3rd efforts and poor form merkins. 😉 But seriously there are big shoes to fill, and I pray I am up to the task. Thank you for your leadership and commitment to this gnarly group of misfits we love.

On with the show.

13 wild and crazy guys saw the pre tweet/blast/slacks and launched into the gloom/rain/lightning. We headed out to the coveted Palantine Hill for some work that Chelms had careful planned till the wee hours of the morning. Little did he know that his best laid plans were about to be tossed out the window as we approached said hill with lightning streaking all around us. Some choice words may have been said. Quick decision Ace Ventura style and we tucked our tails to head back to Tartus.

On approach to Tartus we stopped by YHC’s 2.0 hauler and picked up some store coupons to help with the DDP (daily downpainment). Safe and sound under the cover of our glorious (semi-new) car storage unit Chelms is finally able to get to the Thang.

“Three trips up deck with called exercise in middle times 10 and burpee ladder to 12 at ends (78 total burped). Exercises where merkins, jump squats, and mountain climbers. Not readily a cross – God sent a storm as message not to do the cross today” – Chelms

YHC took a mosey over to the lot to grab any pax that came to what they know to be the proper start time. Bam! Wolf man, Marconi and Thunder Road are talking amongst themselves as to if they will weather the storm. Sent them on to tartus and proceeded to wait another minute for any lifos. No one else coming yhc meets up at the bottom of Tartus. Yhc is handed the Q. Mosey over to the less trafficked side of PD and circle up. Time for a proper COP. All exercises in cadence x 20. SSH, IW, Wind Mill, Merkin and Mountain Climbers. Mosey back to entrance, partner up and grab some of Sunday’s best coupons. Catch me if you can, more like hurry up and catch me cause this thing is heavy and my legs are burning. From the bottom we did lungewak with coupon while partner does 20 merkins. Catch partner and switch. Halt at middle, circle up and exercise while waiting on the 6. Everyone circle and step to the coupon to the left. New coupon acquired repeato up to the top of ramp 2. Circle, exercise on the 6 then swap coupons again. Repeato but backwards and with 20 lbcs all the way to the bottom. Circle up at bottom and plankorama. Grab the coupons again and quick march up the whole ramp with coupon overhead. Partner 2 does 10 merkins. Same back down but backwards and lbcs. Circle up for some Mary. Feet up and get in it for the long haul. Continuous Mary IC x 20, no feet in the ground. Heels to heaven, dolly, Rosie, flutter, lbc and American hammer aka Russian twist. Throughly chiseled in the abs we head up the ramp to level one and line up 2 columns for relays. 8 v 8 was fun. Chelms grabbed Rachel and fraiser to try to give his team a fighting chance. No such luck. Carolina dry docks while we wait. Mosey back down to start and 4 columns for relay up the ramp. Teams were stacked but scabby, Rachel, mermaid and YHC came out on top. I almost beat fraiser. (Humble brag)

times up, we lock up the coupons in 2.0 hauler and head up the start.

Announcements:

Tcalps for Chelms and his leadership the past 2 years. His effects will be long felt as we continue to grow this AO and through his continued leadership to hold more 3rd F opportunities in 2017

Sign up for F3 dads camp has started see F3 nation site and sign up as this event will sell out. Great time to fellowship and spend time with your 2.0s

the stand at Panera

strong takeout by Chelms

 

Splish splash, we was taking a bath

I felt like we should be loading up the ark two by two when I woke this morning. Happy to have had an EH out there. At least 2 of us would be in attendance. No surprise that dumpster fire arrived with the McCullough clown car and doubled our numbers. Looking at an odd number I was downright giddy when drano showed giving us 6. The weinke would stand

mosey out to 51 and down to park entrance. Mosey all the way down driveway and around the baseball fields the long way. Wind up under the far pavilion for COP

Sshx15 – IWx15 – mtn c x 15 – cddx15 – squatx15 – windmill x 15

Hotbox partner up we run a quick loop of the parking lot to familiarize the pax with the route and off we go. P1 does exercise while P2 run around parking loop
Cumulative exercises. 100 dips. 100 step ups. 100 incline Merkins. Sprinkle in some planking and we head out upon completion

lap around ball fields the long way and over to the field house for wall circuit x 2
Flutter kicks x 20
Ascending testacles x 5
People’s chair 60 sec holds w/arm raises x 20
Donkey kicks x 20

Back to lot long way via Indian run

day old moleskin

everyone worked hard in the rain. Our FNG Franz was tested both physically and mentally. Good news. He’ll be back! And he’s ready to [clap] pump you up. DF had some reading time in the field house and “big bag of peanuts” sounded a lot like… well I’ll let ya figure it out. (Tolkien is taking his toll on DF’s mind) Drano challenged the PC and we dug deep for overtime. #crowdpleaser Indian run home cut short by time. If you haven’t made it to big house, you should. The AO is great. Glad to have the opportunity to lead.

Announcemnts

new 3rd F tues post swift/Bagpipe at einsteins bagels. Join Madame Tussaud’s for timekeeper. Reading “Legacy”

joe Davis this weekend. There is still time to sign up

q schedule is full till July but that doesn’t mean you shouldn’t reserve your q today

Udder out

Stupid is as stupid does

Six fine sob fellows plus one out of towner joined the ranks to tackle some running and exercises in this downright balmy December heat. I’m no meteorologist but I think al gore might be onto something. Properly disclaimed we launch.

5 burpees OYO

follow me. Mosey down colnan and out to main drag. Hang a left to the corner. Ssh x 10 ic. Mosey down to spine center. Merkin x 10 ic. Mosey up the hill to bull ring. Low slow squat x 10 ic. Mosey over to Bagpipe hill. IW x10 ic. Up Bagpipe hill to show the course and back down to building entrance

The thang. Partner up. Dora 1-2-3. 100 burpees. 200 flutter kicks. 300 lunges. Cumulative effort. Partner 1 runs 100yd uphill to turnaround and back down. Swap partners and do some maths. Rinse and repeat till we reach the end. Yhc ended up partner less and had to beast it alone.

All done we mosey back to start via bridge and locness. One stop for plankorama and on to colnan circle. Stop at bottom of the hill and choose a red or blue pill all you got to lot. Traffic was heavy. Blue pill first vine entrance. Red pill second entrance. All pax chose wisely. Nemo and buble led the way.

Swift guys were there to cheer us on. Nice work fellas.

Old man moleskin

the force was Strong with Bagpipe men this morning. Ages 15-50. Nice work out there everyone. The goal was to push the running tempo and get some hills in. I counted 8-10 hill climbs. We covered just shy of 3 miles too. Burpees were a crowd pleaser. Even worse when your doing them on your own. Thanks self. (That’s where stupid is as stupid does comes in) thanks for the swift guys and encouragement up the hill. Side note. After BOM a four wheeled sad clown rolled into the lot and asked us wtf are u guys doing I see u out here all the time. I’m sure a proper EH was given and we’ll see him in the gloom shortly. Thanks to F3 for an amazing opportunity to minister in all our endeavors. Praise to God for allowing us to be there. Happy New Years. Be safe and to all traveling home. Safe journeys and many happy returns.

Announcements

joe davis next weekend. Sign up

New Tuesday 3rd f with MT post Bagpipe/swift.

Monday convergence at matrix. Big house still scheduled as planned. (Udder q – shameless plug)

Variety is the spice of life… I think

14 pax found their way to basecamp to deposit the daily downpain-ment. YHC glossed over the disclaimer as no FNGs were present, drew attention to “Old Glory” flying on SCMS front lawn and away we went. (hops would be proud)

COP modified
quick stop by Drano’s jeep?? door left open, he opted to close it. Mosey out to Strawberry and down the Lane to gravel. Stops at speed humps and lights for 10ish IC count exercises. Merkins, SSH, IW, LSS, CCD and 2 others.

The (multiple) Thangs
Partner up. Size/Speed dont’ matter. Catch me if you can to SCMS driveway. Partner 1 does 10 merkins then catches P2. Repeato to SCMS. Plank up and wait on the 6. Mosey over to Semi G’s Office. Peoples chair w/50 arm raises. Donkey kicks x 20 IC. Mosey down to the lower baseball fields. Partners still apply. catch me if you can animal version. P1 bear crawls bases. P2 does 10 merkins and runs to catch P1. Swap/Repeato around bases to home. plank. repeato with Crab walk. #crowdpleaser. PC on backstop fence waiting on 6. (might have called a 10 count) Mosey up to upper baseball fields and bleachers. Grab your buddy again. P1 AYG to stairs, up and left down ramp back to bleachers. P2 derkins to failure. Swap. Repeato x 2 with dips and suppine pullups. plank and air chair while waiting on 6. Fireman Ed attempted to jack the plank with a 6 inch 10 count. Quickly broken up with a mosey back to SG’s office. More PC with air presses.

There’s something about Mary:
circle up in the lot. Russian… I mean American Hammer x 25 IC (chatter was strong in the beginning and non existent around 18-19 – Proud papa 🙂 Bus decides to come thru. Goonie warns we are in it’s direct path and we mosey to sidewalk. Mary aborted. We circle up shoulder to shoulder for a Ring of Fire. Boy was it ever. After getting the PAX agreeable to the idea we started to find a rythm. Said rythm was propmtly disrupted by a Pax with a sleep disorder and his rotting lower intestine. Gladly we all made it out alive.

Moleskine:
YHC may have seemed a bit more confused than normal but that was due to not planning a workout, intentionally, to get myself into a bit of an uncomfortable place and “Wing it”. Let me tell you, it’s kinda fun to come up with a WOD on the spot. I had a loose idea going in but that quickly faded as O2 deprivation set in and my brain had to manifest exercises on the fly. Try it some time.
Fireman Ed tried multiple Q jacks. Denied easily by getting up and running. 🙂
Mumble chatter was on point as well, until the exercise count increased and YHC heard voices trailing off only to become wheezing and disdain.
Insomniac violated the circle of trust with something dead inside him. #muchrefusnik
Kotters to Cotton Mouth – I have not seen him in a long time. Maybe it’s the other way around. Glad to see you out and kicking it in high gear.
Simba mentioned something about running more often. So we did.
The lower BB fields have some amazing sand. Feels like a carribean beach.
Come check out Dranos VQ next week.

Announcements:
VQ Drano @ basecamp – 12/5
Last min gear order – yesterday was the last day. sorry
Xmas party 12/2 @ firethorne – http://f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/
– Dress Code – https://twitter.com/Bean1968David/status/803403613351579648
– Bring things – https://twitter.com/Mermaid_F3/status/803392265582415872
Joe Davis – http://f3nation.com/2016/10/13/2017-joe-davis-run-for-recovery-5k10k-pre-blast/

YHC with the take out

Santa’s got a new bag… of Bricks and Blocks

In an effort to try and Q all A51 AO’s, and meet some new people, I thought I might have found the northern most point in the area. Alas, Charge, Joust and McHorseyMcStupidFace lead DMZ in that order. So it looks like I got 3 more to go for the north side. I have never Q’d DMZ though I have been many times and also led ye olde F3 GoRuck workout on Friday’s before it moved over to it’s own thing. Just be happy we didn’t go find the logs in the woods by the track. 😀 you’re welcome. Did I mention it was cold. 25 according to Wunderground.

Mosey through Carmel Park parking lot towards CCDS. 180 turn back down Carmel towards Colony Rd. Right on Colony and head into C@Clt via the back entrance. Grab a pair of bricks to get friendly with for the duration from YHC’s Ms 2.0 hauler.

COP
SSH x 20
… “but what do i do with these bricks?” So began the MC
Arm Circles x 10 Forward and Backward
Rocky Balboas x 20
Arm Raises x 20
Low Slow Squat x 20

Mosey over to SF and partner up

The Thang
DORA 1,2,3
Grab one of the many coupons YHC has amassed in his time with the PAX. (Cinder Blocks 45lb and 60lb variety, Concrete chunks from my sidewalk, and some GoRuck gift wrapped bricks)
Partner 1 does exercise while partner 2 takes his bricks up the hill and back down. Backwards, just to make it a little more painful. Exercises were cumulative.
100 overhead block presses
200 flutter kicks while holding block over chest (don’t drop it on your face)
300 squats (some PAX did a weird modified deadlift 🙂

When you and partner are done. Mosey backwards with your bricks up and down the hill until all are finished. Winning has its privileges. Plank you for a few mins while YHC figures out what to do with the remaining time. Right Hand/Leg High, Left, 6 inches and a speedy 10 count from Hannibal. While planking I got a call from our dear friend, Jack Webb. Circle up and climb the ladder to 5/20 with bricks. 10 count from Duct Work and descend ladder starting at 5/20. Shoulders smoked we dropped all the gear off at the family cruiser and headed back to the start via our starting route.

3ish minutes of Mary
Dolly x 20
Freddie Mercury x 20
Heels 2 Heaven x 20
LBC x 20

Not so Naked Man Moleskin:
DMZ has a lot to offer. A solid location for a metro/a51 convergence for sure. Thanks to Bushwood for letting me bring some big ticket items to play with. Sad he was not there to partake in the festivities. Lot’s of strong work out there today. We were odd today which worked out well or not so well for me being the odd man out. Think I got all the Presses in, 3/4 of the Flutters and maybe 1/2 of the Squats. I was talking to myself at the end trying to figure out a total. Incidentally, math is hard for not only one but two heads at 5:45 am. Kirk mentioned something about not being the traditional type of DMZ workout. Glad I could get you guys out of your rut. Happy Thanksgiving to all! I hope you can lift your utensils after this mornings shoulder smoker.

Announcements:
One-Eye has assumed the Command at F3DMZ. Congrats!
A51 Xmas party 12/2/16 @ FireThorne Country Club. Always a good time. Hit up Mr Bean as the deadline was yesterday. He may have mercy on your soul and let you come hang with the cool kids.

Take out by Hannibal

21’s was a bad idea

21 was a good year. At least that’s how most of us remember it. I recall pumping iron and a particularly awful exercise routine performed regularly with some meatheads of the New York variety. Alas I digress and we have a lot of work to pack into this 45 mins.

yhc arrived a tad bit early to foxhole AO, 5:00. Travel fail but WT and Argo were assembled and ready to pre run. Run completed and loogie rolls on up to deposit some iron. Sorry to hear about the shoulder. Heal fast brother. Fully disclaimed we take a lap around the parking lot.

Cop x 21
Around the worlds
Halos
Good mornings
Single arm deadlift
Single leg deadlift
Swing

take a lap

The thang – 21 again – exercises deconstructed 1 set = 3×7
Curls (curl to 90 degrees x 7, top down 90 degrees x 7, full range x 7)
Goblet squats  (squat to 90 x 7, bottom up to 90 x 7, full range x 7)
Triceps extensions (extend to 90 degrees x 7, top down 90 degrees x7, full range x 7)
Lunge Forward x 7, back x 7, double lunge front/back x 7 (both sides)
Clean x 7, press x 7, clean and press x 7 (both sides)
2 handed squat n press … (full squat x 7, overhead press x 7, full squat/press x 7)
Single shoulder press (racked position to 90 degrees x 7, top down to 90 degrees x 7, full range x 7 – both sides)
Sit and press (sit-up x 7, sitting overhead press x 7, full range x 7)
Lap around parking lot

Completed 2 full sets.

nmm: yhc has never been to foxhole. What better way to make sure I check out one of soblands finest AO’s. Q it. Program note: if you haven’t q’d lately get on a schedule. There are lots of open spaces and you will be better for it. Better yet. Q somewhere you don’t frequent. That’s a good way to get to know the PAX. Plus, you can give them the beating that they didn’t deserve, but the one that they needed (poor Batman pun)

21’s are sneaky hard. Yhc let the pax know to bring 2 bells. ISO work on muscle groups is tough with the make your momma proud bell. That said. Argo is a beast rocking the mega bell and a weight vest. No vest in pre run though. Need to stay fast. Frehleys was feeing it as well as Kirby. MT had jokes. The mumble chatter was in full effect as we were working in the circle most of the 45.

Right around the fin pebbles strolled in while on a 13 miler I thought I heard. He begged a ride and then took off. PAX were confused and sucking wind from sit presses. Sorry brother.

announcements: my voice recording died so here’s what I remember. Wild Turkey has 2yr anni Q @bagpipe tomorrow. Back to where it all started. Sign up for xmas party. There’s a deadline. 2 weeks from now I think. Veterans Day convergence at stonecrest Friday. 5:15 start. No brave, centurion, fight club.

Kirby with the take out. As always, tks for letting me lead. It is an honor.

The hills are alive with… Sweat

18 of A51’s finest embarked on an adventure to find Dora’s bag of tricks. What we found did not disappoint. Well maybe it disappointed the mouth (refusenik)

Thoroughly disclaimed and shy any FNGs we headed out from SCMS. Left on Strawberry Ln and out to 51. Quick stop on the way for dynamic stretching and back into formation. Indian run to raintree. QIC blows out calf. Rendered pretty much useless the rest of workout. #BRR #overtrained mosey to rounding run and we run through the WOD.

Double Dora. Partner up. Partner 1 runs to the top of adjacent hill on rounding run. Otherwise known as the “half pipe”. Partner 2 does AMRAP exercise. Cumulative exercises to 600, 400 and 200. Squats, lunges, monkey humpers.

The rufusnik started early. Lots of mumble hatter and heavy breathing coming off the half pipe. Audible exercises to 200 lunges and 100 MH as time began to run out. Everyone gathered back together and we mosey back to SCMS.

Round of Mary to finish out the morning. Flutter, rosilita and 6-inch holds.

NMS: YHC apologizes for the late post. If there is one thing I can say about BRR training it’s listen to your body. Take the rest days and stay healthy. Whiplash would say “hills are hills and nothin can really prepare you for BRR. Better to go in healthy knowing you can run than hurt and get hurt even more”. My calf agrees.

Strong efforts by everyone out there today. JRR and one-niner were having a backwards running race. That looked awful. Slim fast and sensei took on lame YHC as a partner. They are a great team. Can t wait to see them in action at BRR. Mouth broke free early on and got some miles in. (we did do about 2 miles of hill repeats #justsayin)

all things considered we left much sweater and stronger men.

Announcements:

pool party next weekend. http://f3nation.com/2016/07/27/area-51-sob-pool-party/

F3 dads camp  have fun and be safe. (In progress)

Frogger anyone?

“If you can dodge a car you can dodge a ball”, said everyone today as we ventured forth into Raintree to do some fun hill work. But first a message from our COP sponsors.

In Cadence
SSH x 20
IW x 20
Low Slow Squat x 20
Mtn climber x 20

All the LIFO’s acquired, we head out to Rounding Run by way of Woodfox. Frogger round 1(stay to the left) Arriving at our AO YHC hits everyone with the 3 man BOMB. Partner up in threes starting at the bottom of Rounding Run halfpipe. Exercises are conducted at the tops of the natural halfpipe. 100 Merkins atop the Raintree Ln side with 100 CCD’s on the Rising Meadow side, 200 Lunges/Monkey Humpers, 300 Dollies/Freddie Mercury. Partners 1 and 2 run towards Raintree Ln, 3 goes towards Rising Meadow. Partner 2 leaves 1 at top and runs to 3 to relieve him. Rinse and repeat until all work is done. Frogger Round 2 (head on a swivel)

Plank at the bottom of the pipe till we get the 6.

Everyone done we head back to the start. Stop at woodfox to wait on the 6. Frogger round 3 (perfect storm at the three way) Everyone back safe to SCMS and lookie here, we got 1 minute left. Burpees AMRAP.

Moleskin:
YHC has been waiting to do a workout on this natural disaster for a while. I think some F3 all-stars forgot how to count lunges. (both legs = 1 rep) #speedsters Today was not moderate. Awesome work PAX. We also indoctrinated two new members. Cheerwine came out as a lone wolf. No EH needed. That’s what I like to see. Bo peep was led astray by Insomniac. Nice work. Kotters to Damn Gina after waking from a warm winters nap. Looking forward to seeing you in the gloom more this spring. T-Claps for Sledge, son of Hammer. He’s 12 and probably has to go to school before anyone goes to work. So what’s your excuse for not making it out this morning? ISI

Announcements:
Mudrun is just around the corner. 4/30. Plenty of room on some teams. Check out the weekly newsletter to learn more.

Udder out

Better late than never. Ice-capades @CCHS

this one was for grandma who lived to the amazing age of 95. Love you grams

Cop
SSH x 15 (IC)
Merkins x 15 (IC)
Lbc x 15 (IC)
Burpees x 5 (OYO)

Run to deck

10x10x10 (OYO) 10 of each exercise is one set followed by a parking deck length run. Repeato for 10 sets. If you have done your math right you get 100 of every exercise adding up to a measly 1,000 reps.

exercises
Wide arm
Diamonds
CDD
Heels2Heaven
Dolly
Freddie Mercury
Squats
Bomb jacks
IW
Burpees

6MOM
Flutter x 15 (IC)
Rosalita x 15 (IC)
V-Ups x 15 (IC)
Burpees x 5 (OYO)

Naked man moleskin

nothing wrong with 110 burpees to start your morning. Hello!!! With the passing of the oldest relative in my family I felt a duty to Q-jack and bring the pain. Cane led closely followed by Margo and Gerber. YHC and Utah followed closely behind. Great work men. I’m glad we all braved the elements safely to participate in this beatdown. I fully appreciate your efforts.

No announcements as we had zero brain cells and O2 to think straight.

Udder out