(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. 2nd 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 2nd half Q brother.
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