Little Runnin, Little Squatin and Rollin Down Northface

  • When:11/15/14
  • QIC: Flipper
  • The PAX: Mallcop, Runstopper, Spandex, Deadlift, Flutie Flakes, Red Rocks, Baracas, FNG (Cable Guy), Flipper (QIC)

Little Runnin, Little Squatin and Rollin Down Northface

Posted By Mallcop on Flippers behalf.

9 Men including YHC were bold enough to hit the fart sack ejector button and join up for some folly at The Rock.  Little did they know (unless they pay attention to twitter of course) that trouble was awaitin them at the final destination.

The Thang:

Mosey down towards the front parking lot and circle up

*SSH x20

*Imperial Walker x30 (Q forgot to stop counting)

*Mountain Climber x25

*20 Burpees

Rotating over to the courtyard started with partner dips much to Mallcops protestations, 2 sets of 20.

For the next 30 minutes or so we enjoyed some Hoplite Splits:

  • Divide PAX into teams of Four
  • Teams rotate through 4 exercises

o   Laps around the church

o   Burpees

o   Squats

o   Lunges

  • Rinse and repeat x1

Quick mosey round the front over towards North Face during which time Deadlift opted to practice his parking lot dive and got a skinned knee for his trouble.

Once at North Face completed some bear crawl split work

  • Same groups of four in rotation

o   Get down North Face (Run Stopper decided we should roll, it was a Flipper Q after all, gotta roll down a hill) then bear crawl back up

o   Six inches

o   LBCs

o   Side Plank

  • Rinse and repeat

After much dizziness the PAX were introduced to some Reservation Karaoke back to the cars (Indian Run with the sprint to the front in Karaoke form)

Once at the cars a rousing set of Starburst Burpees and we closed out with make your own Merry which went something like this (each set 30 seconds called by the PAX in rotation)

  • heels to heaven
  • 5 second hold pushups
  • Flutter
  • LBCs
  • Plank
  • Rosalitas
  • Cumberland County Viaduct
  • Russian Twist
  • One other I cannot recall at this particular moment\


Was a cold day, but a good one and great second Q from my perspective.  Heckuva a day for an FNG but he was game and kept up with the crew very well, even joining in for the obligatory coffeteria after.

It just wouldn’t be Saturday if it didn’t start at the rock.


Signup for the F3 Area 51 Christmas Party on the night of Sat., 12/06/14.

Signup for the Joe Davis Run on Sat. 01/10/15.

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9 years ago

Looks like a good one flipper. Rolling down north face? I am on Q at Day Zero next Saturday but will be back to Rock after turkey day.

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