Downpainment…Please. Really?…Please??

Downpainment…Please. Really?…Please??

(Posted on behalf of Mermaid)

15 of the Queen City’s finest exited the fartsack for a good old beatdown with the shovel-flag waving in the wind.  Several did pre-work.  Feel free to sound-off below.

The Thang:

Mermaid Q:

Mosey length of field for COP at far end.

SSH x30 (cad)

Mountain Climbers X30 (cad)

Squat x20 (cad)

Burpee x10 (OYO)-Double press/Double jump (Double Double)

Merkin x15 (cad)

Mosey back across field to rails near playground.

10 Double Double Burpees OYO

Rail walks/Bear Crawls x5

-2 groups: one at top, one at bottom.  Top group rail walk to bottom; bottom group bear crawl up underneath rail walkers.  Flapjack.  5 reps.  Jump squats if/when waiting.

Plank to wait for Pax.  Plank-o-rama: RAH, RLH, LAH, LLH, 6 inches, 2 ten counts, 5 merkin

Short mosey to front of building

3 exercise bench sets x3

-Step-up x15 (both feet on bench x15)

-Dip x15

-Derkin x15

Repeato

Plank-o-rama: RLO, LAO, swap,  6 inches, 2 ten counts, 5 merkin

Short mosey to field.  Partner up.  Line up.

Partner runs between soccer goals

Start with burpee x6

Run to far soccer goal

Partner merkin x6

Run back to start

Repeato x3

50 LBC OY

Cane Q:

Head to rock pile

Everyone grab a nice sized rock

Circle up.  Drop rock and move one place to right

Overhead press x20 (all cad)

Put rock down and move one place to your right

Curls x20

Put rock down and move one place to your right

Low slow squats x20

Put rock down and move one place to your right

Rock deadlifts x20

Put rock down and move one place to your right

Rock LBCs x20

Put rock down and move one place to your right

Overhead press x20

Grinder

Count off in 3s

1 and 3 deposit rocks

1 stays at near end of field: Merkins

2 holds onto rock – run when 3 gets to end

3 run to far end of field and start squats

Rotate through with each group doing

2x the following:

Merkin

Mountain Climbers

LBC

Carolina DD

Flutter

Deposit remaining rocks

Line up for group sprints

1s go first

2s go when 1s reach end

3s go when 2s reach end

1s return

2s return with 1s reach end

Mosey to start parking lot for Mary.  Q started with Rosalita.  Pax called subsequent exercises: Turkish Get-ups, Reverse LBC, Bicycles, etc.

Moleskin

Good weather and good group of men this morning.  YHC (Mermaid) made the early mistake of calling an exercise in COP followed by saying please.  Pax heckled very well.  Problem is, YHC repeated this mistake several times.  It was strongly discouraged by most or all Pax.  Mumble chatter about the rail walk set.  Apparently not a crowd favorite.  Front half was merkin-heavy and heard a little more chatter about the quantity of merkin.   2^nd half  tokens were appreciated by all.  Grinder was pure pain and a solid call by Cane. Sprints kept the heart rate up.  5 minutes of Mary to close us out.  2.5 miles total run.  YHC took us out in BOM.  Solid work by all Pax this AM.  T-claps to our FNG, Wrinkle.  Hung in there very well.   Hope to see you again soon in the gloom.  Tell all your friends about f3.  A pleasure to lead this fine group today with Cane.  Great work out there with the 2^nd half Q brother.

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