Ground Cover

  • When:07/25/2014
  • QIC: Bananas
  • The PAX: Donkey Kong, Simba, Ichabod, Zipadee, Sussuidio,Tackling Dummy, Good Hands, Chanel, Tiger Rag, Alf, Brown, Kiper, Clown Car, Busch, Turkey Leg, Splinter, Stagecoach, Strawberry, Cotton Tail, Muffin Man, Bessie, Hacker, Jellyfish, Flutie Flakes, Hairband, Graceland, Mall Cop, Steinbrenner, Sanka, Bulldog, Hound Dog (FNG), Bananas (Q)

Ground Cover

32 pain seekers posted today at Kevlar for an old fashioned beatdown.  We covered as much ground at Kevlar as we could in 45 minutes and that was the plan.  Well done.

The Thang:

Run to entrance to Christ Covenant Church and hit the ground

20 hand release merkins in cadence

on your feet

Full Lap around the Church back to the entrance where we started (.75 mi?)

back to the ground for hand release merkins x 15

Lap 2

Partner up and run to first median

Partner 1 50 merkins

Partner 2 30 deep squats

Flapjack at next intersection

Third Station

Partner 1- 10 burpees

Partner 2 – 30 deep lunges

Flapjack at next intersection

Fifth Station

Partner 1 – 30 carolina dry docks

Partner 2 – 40 Freddy Mercury’s

Flapjack at next intersection……more hand release merkins

Mosey to the bottom of the hill beside the Scout Hut (FKA)

Parnter 1 step ups, Partner 2 sprint to the street and back

Flapjack, rinse and repeato

Mosey to the Hill

Partner 1 Bear Crawl to the top of the grass hill, 10 Merkins, run back down

Partner 2 LBC’s

Flapjack, rinse and repeato

Back to the entrance of the church

1 more big lap around the church

Mary, Hand release merkins, and deep squats to finish it off.

Moleskin: Great morning to be out in the gloom.  Thanks for letting me lead you men today.  I was a little out of sorts on my gameplan and execution getting us started due to late planning….but you guys stayed with it and it looked like you got your work in out there!  Nothing much to report from a humor standpoint except for YHC passing the reigns to our resident bullhorn Zipadee on the last cadence for Mary due to 02 deprivation.  Hope you have a great weekend.

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Hair Band
9 years ago

Great Q, I still hate running but know I need to get better.

The best part is knowing about a year ago I would have been sprawled out on the grass after 1 lap. While I may be slow, my endurance has made a huge leap forward in the year I have been doing F3. Thanks to all that have encouraged me over that time and for the sharpening of each other that happens in the gloom. AYE!

Good Hands
9 years ago

Great Q Bananas. That last lap was killer. I was sure we were done after the hill work. #demoralizing

9 years ago

Great job Nanners!! How you’ve managed to run at the same pace you crush cold beer, is beyond me!! #somethingsyoucantexplain

9 years ago

It has been a while since I finished a workout in a state of confusion. That happened this morning. Strong work Bananas.
I was impressed by the guys that did the pre-KB and then smoked the workout. Beasts.

9 years ago

Way to keep it moving Bananas! You know it’s a good workout when Donkey King assumes the fetal position half way through

Reply to  Bulldog
9 years ago

That wasn’t the fetal position. It was the spoon position. #VelcroTwins

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