Nine Lives

  • When:08/16/14
  • QIC: Hops
  • The PAX: Iron Horse (WD), Sweetness, Flipper (LIFO), Dolphin (DD), The Mouth, Strange Brew, Deadlift, Tootie, Hops

Nine Lives

The VSF was planted as The Rock shovel flag is resting in the currently DR MallCop’s garage.

7 hearty souls launched into the humid gloom for another assault on The Rock; but we finished with 9 pax — Flipper joined us about 5 minutes in, and Dolphin posted a while later as part of a doubledown after Q’ing Stonehenge.

So anyway, here’s more or less what the pax accomplished:

The Thang:

Jog to lot near church gym for COP.

SSH x 25 IC

MC x 25 IC

IW x 25 IC

Groiners x 15 IC

Jog towards kitty litter (aka sand volleyball court), karaoke right, flapjack, karaoke left

At picnic tables – 3 sets of the following

20 jump-ups & 20 derkins


Mosey to pavilion

People’s Chair for a couple minutes

BTW x 3

People’s Chair w/25 overhead presses

Jog to baseball field with high knees & buttkickers on the way

Grab a rock

Mosey to shallow left field

She-Hate-Me (10 minutes) consisting of the following:

H-R Merkin x 13, Knee Up x 13, Overhead Press w/Rock x 13

Redeposit rocks to their resting place

Jog to Entrance 4 hill

Lunge walk down the hill

Backwards lunge walk up the hill

Jog to lot closest to North Face

SSH x 25

CDD x 15

Jog to bottom of North Face

Run up/down NF 3x

Plankorama at top

Bearcrawl the length of the sidewalk

Indian Run back to lot where we did initial COP


Dolly x 20

High Slow Flutter x 13

SSH x 25

Russian Twist x 13

CCV x 13R, Flapjack, CCV x 13L

Jog to starting lot

10 Burpees OYO


Ye Olde Moleskine:

Strong group this morning.  Flipper joined us a little late but was getting after it out there this morning. Showed his hate status age after referencing an episode of “Saved by the Bell” during She-Hate-Me.

Not too much mumblechatter, but there were some notable moments.  Not the least of which was Dolphin purposely sliding down on his bum both times on North Face.  Using his college baseball sliding skills apparently.

Cadence count was drowned out by an overhead gaggle a couple times.  We also had to dodge aforementioned gaggle’s droppings during the bear crawls. #glovesjustmakesense

As IH duly noted – we made like security guards at Calvary – circling pretty much the entire campus. #securetheperimeter

Great group of men.  Love my F3 brothers and love Q’ing a workout.


Need pax to step up for tutoring at Matthews Elementary – Wednesday afternoons starting this fall – connect w/Champagne for details.

Flipper’s Mud Run team, among others, looking for a teammate.

The Mouth is also looking to get on a BRR team.






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