The SF was firmly planted by Mermaid, and 15 humpday warriors set out for another hammering at Anvil. Beaver joined us a couple minutes into our warmup run..and that was fortuitous as we needed an even number for all the partner work YHC had in store for the pax.
The Thang:
Quick Run to Entrance 3 on Rea Road with some buttkickers and high knees in the mix.
Quick COT:
SSH x 25 IC
Rockhopper x 20 IC
Slow H-R Merkin x 15 IC
Partner Up and jog to the pitch for the following (or something very like it anyway):
Partner pull – 40 yds. Flapjack
Partner push – 40 yds. Flapjack
Derkins with feet on partner in high plank x 13. Flapjack.
Incline merkins w/hands on partner’s back while he planks x 13. Flapjack.
Wheelbarrow 40 yds. Flapjack.
Wheelbarrow Squat x 13. Flapjack. Rinse & Repeat.
Old-school Sit-up x 13 with partner in plank holding feet down. 3 sets each.
Over-Under x 13. Flapjack.
Hand-Slap Partner Merkin x 26
Prairie Fire Mary x 13L, 13C, 13R. Flapjack.
Hand-Slap Partner Merkin x 13
Mosey to the hill from the pitch to the parking lot.
Pax in downhill plank for the following:
CDD x 13
Freddie Mercury x 13
Knee-up x 10
Jog to pavilion
People’s Chair for 90 seconds w/overhead press x 13
BTW x 3
Jog to launch lot with some time remaining on the clock
Plankorama
Christian Laettner w/right leg high, then left leg high – really engaging the core
Southern gentleman
Yankee aggressor
6 inches – 3x with 10 counts
Burpee x 35 for Boutique & Mermaid while rest of pax did LBC x 35
COT
Ye Olde Moleskine:
TR will be disappointed to learn that only the Q was sleeveless on this 44 degree morning. Nevertheless, the pax put in a good showing and pushed themselves…except Gummy, YHC’s partner. Just kidding brother – strong work – was good partnering with you despite your constant sarcasm and mumblechatter.
Good to have Dear Abby in the Southlands with us; and Beaver showed up for a midweek downPainment – glad to have you guys with us at Anvil. Also great to see Hammer back after a 3 month hiatus.
7 pairs of shoes collected – which meant 35 burpees for Boutique, the ShoeQ of Anvil. YHC had some trouble with the math on that. #liberalartsdegree
T-claps to Site Q Mermaid for bringing 6 of the 7 pairs. He, too, did the burpees. Most of the pax did 35 LBCs and a couple did burpee/LBC combo.
Gummy & YHC pert near had a collision with Hacksaw & Rehab during one of the pulls/pushes on the pitch — that would not have ended well for us.
Some unorthodox stuff on the menu this morning so hope YHC didn’t disappoint. Again, strong work out there men.
Announcements:
Christmas Party – Sat., 12/6/14 at Sugar Creek Brewery – email went out. Signup no later than Thursday, 11/20: http://f3nation.com/2014/11/07/area51christmasparty/
Joe Davis Memorial Resolution Run – Sat. 1/10/15 at Baxter YMCA in Fort Mill. Signup now: https://joedavisrun.racesonline.com/register
#SoleRedemption continues – bring your shoes….and your neighbors’ and co-workers. The push for 1000 pairs goes on.
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