Sprints + Mary with a Bonus = PAIN

Sprints + Mary with a Bonus = PAIN

Aye, 9 strong pax came out to #Stonehenge to get their weekend started right with a downPAINment.  Our hearty crew included FNG Cornell (aka K-9) and all the pax showed a great effort today.

The Thang
Little baby jog to adjacent parking lot for COP

COP
– Squat x 20
– SSH x 25
– Imperial Walker x 20
– Burpees x 10
Jog to next parking lot
Count off to form two groups (1 and 2)

Parking Lot Suicides
Round 1:
G1 – Suicides back and forth to 1st, 2nd, 3rd and 1st lines
G2 – Merkins nonstop
10 count rest
Flapjack
10 count rest
Round 2:
G1 – Suicides back and forth to 1st, 2nd, 3rd and 1st lines
G2 – LBCs nonstop
Flapjack
Round 3:
G1 – Suicides back and forth to 1st, 2nd and 1st lines
G2 – LBCs nonstop
Flapjack

Mosey to speed bump
Sprint (all you got) to next speed bump
Lunge walk to first tree
Slow and low hold lunge walk to next tree (by request)
Mosey to loading dock

People’s Chair x 60 seconds
– recite Greek alphabet
Diamond merkins x 10

People’s Chair x 120 seconds
– name characters from The Andy Griffith Show
Diamond merkins x 10

People’s Chair x 60 seconds
Diamond merkins x 10

Jog to parking lot across street

Relay Race (same groups from Suicides)
– Sprint to second “island” and back
– teammates do nonstop merkins and LBCs
Rotate between as relay runner changes

Jog to Hill by the Lake
Stay in same groups
G1 – Jacob’s Ladder up to 5 burpees
G2 – Lap around lake with 10 merkins in each corner
Flapjack

Jog to Bull Field for Mary with a Bonus

Mary with a Bonus
– LBC x 25
– Burpees x 5
– Back scratcher x 15
– Burpees x 4
– Dolly x 20′ hold ’em 10 seconds
– Burpees x 3
– Rosalita x 20, hold ’em 10 seconds
– Burpees x 2
– LBC x 20
– Burpees x 10
– Jack Webbs x 10 (in cadence) w/40 presses

Jog to Ledge Lake
– Incline Merkins x 20
– Dips x 20
– Step up x 20
Plankorama (led by Fireman Ed)
Jog back to launch point

COT

Moleskin:
– Welcome to FNG Cornell (aka K-9). Very impressive effort at first F3 post. This was a tough workout and he id great. T-claps to The Drill for the EH.
– Great work by all the pax today. Lack of #mumblechatter told YHC that the workout was a good one for all the pax. Hope so.
– Burpees interspersed within Mary was a big #crowdpleaser this morning and definitely helped bring the PAIN to the pax.

Announcements:
– F3 South Charlotte Pig Pickin’ next Saturday (7/13). See weekly email for details.
– F3 Camp in August at Camp Thunderbird. This is a F3 Dads event and all 2.0s (boys and girls) are welcome. Check website for details.
– Summer Fuel Challenge starts Monday, July 8. See details on website.