Does the disclaimer still count after 25 minutes of exercise?

  • When:10/6/2014
  • QIC: Alf
  • The PAX: Floor Slapper, Gumbo, O'Tannenbaum, Young Love, Lobster Roll, Coal Miner's Daughter (Respect), & Alf (Q)

Does the disclaimer still count after 25 minutes of exercise?

7 Pax showed up this morning to dust off the rust from the weekend.   Here’s how it went down.

Jog a little bit to warm up in the coolest morning we have seen in a while.


  • SSH x 25
  • Squats x 20
  • IW x 20
  • Merkins x 15
  • Mountain Climbers x 20
  • LBC’s x 20

Head to track, and line up along track facing street.

Triple Nickel:  5 Carolina Dry Docks, run to far side for 5 Man Maker Merkins then run back.  Repeat 5x

Triple Nickel Part 2:  5 Squats, run, 5 Derkins with feet on top rail of fence.  Run back, Repeat 5x

Peoples Chair 3 sets with 20 Inclined Merkins after each set.

(State disclaimer)

Mosey to playground:

Set of Pull ups, hanging knees to chest, full sit ups.  Start with 6 reps of each exercise, then 5, 4, 3, 2, 1


Repeat in reverse order:  1, 2, 3, 4, 5, &  6 reps of each exercise


Head to stumps:

Right leg step up and down to backward lunge x 10 OYO

Repeat with left leg.

Continue for sets of 8, 6, 4, & 2 each leg and OYO

Back to cars

Burpees x 10 OYO

Flutters x 20 IC

Glute bridges

Dolly’s x 20 OYO and double time because we were out of time.


A great cool and dry morning for a workout.  YHC wasn’t planning on Q’ing today, but was late in confirming the originally scheduled Q.  So away we went, ad-hoc, well at least a bit ad-hoc.  I had a feeling there was a miscommunication and had at least the first part of a workout planned and would improvise from there.  Turned out to be some good variety and I think everyone got more than they paid for.

While many were at the Mud Run on Saturday, Lobster Roll and O’Tannenbaum had a little one-one time at #F3Area51. I am sure it was lovely.  No such privacy today but the practice made for another strong outing from both of these guys.  Coal Miner’s Daughter has been steady at #F3TheMatrix and is maintaining the pace with the rest of the PAX.

Sorry for the late disclaimer.  As I was hanging upside down and trying to get my shoelace unstuck from the fence I thought, “hey, I forgot the ole’ disclaimer, maybe I should do that prior to busting my skull open”

Thanks to Young Love for the strong send off.



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