The shovel flag was firmly planted in the thawed turf, and 27 hearty fellows made the Saturday morning assault on The Rock.
Grab the shovel flag and jog across parking lot, along Rea Rd and the pax made a flanking maneuver on North Face.
Stagecoach then his 2.0 Rickshaw hoisting Old Glory
COP utilizing North Face
Run/climb to top of NF and run/walk/slide to bottom of NF between each of following exercises:
Bottom of NF:
Mountain Climbers x 20 & Hold Plank
Donkey Kicks x 20
Top of NF:
IW x 25
Slow Squats x 15
Burpees x 10
Mosey to field
South Cackilacky RR – 2 teams
Rinse & Repeat – Repeat was a race
Winning team = 10 burpees
Losing team = 5 burpees…..WHAT?
Partner up & stay with partner for Merkin Starfish:
20 Wide Arm
20 1-Legged (10R/10L)
20 Decline Merkins w/feet on planking partner
10 burpees to finish in center
15 Minutes of “Hands of Time” (apologies to Girardi as I probably bludgeoned this but R&D’d the idea from yesterday’s Armor Backblast).
5 Burpees at each 1/4 Hour
20 Rockhoppers at all other points on the cursed clock
5 Burpees at center of clock between each point on the cursed clock, 1/2 way through YHC audibled to 10 LBC’s #shamelessaudible
7 2/3 Minutes of Mary
Low Flutter x 13
Freddy Mercury x 13
CCV x 13R, flapjack, CCV x 13L (shout out to Longhorn – still a crowd pleaser)
Rosalita x 13
Butterflies x 13
Jog back to parking lot led by Sickle and then Skywalker hoisting Old Glory
Merkins x 10 to finish
Early mumblechattering when Stagecoach incorporated North Face in warmups/COP…painful! Stagecoach also was led astray by YHC and led to the creative flanking maneuver to get to NF #needmorerecon …but yet – was good training for Spartan and MudRun – Aye! Purple Haze was flying up North Face – T-claps brother.
Great to have Skywalker and Ray Charles with us – get well soon….YHC claims Skywalker, despite the busted paw, could still do elbow planks! Strong effort. Courageous Post by both of you. Skywalker must have been somewhat O2-deprived as he reverted to his former moniker of Short Sale during name-a-rama. #WhoamI?
The merkin starfish was painful, nevertheless, Pretty Boy QB and Byron were out front setting the pace. T-claps to that tandem!
Hands of Time produced more mumblechattering…and a necessary and unashamed audible to LBCs from Burpees in the middle was called by YHC at the midway point.
The cursed clock of Hands of Time was, however, somewhat appropriate as we spring ahead tonight. Don’t forget…lest you’re late for 3rd F activities tomorrow and/or 1st F workouts on Monday. Aye!
Great to have 2 FNGs with us. Look forward to having La-Z-Boy and Sweetness with us again. Good work fellas.
Had to give some grief to the Tarheel fans among the pax during protractor #mathchallenged? But having done that, YHC is pulling hard for the Tarheels tonight with my co-Q Stagecoach (UNC alum).
Great 2nd F turnout at Coffeteria.
Have a good weekend men, and we’ll see you in the weekday gloom.
About the author