HELLO NURSE!!!

HELLO NURSE!!!

9 PAX arose from the comforts of the fartsack to encounter a meeting with Nurse Cindy #turnandcough! She wore off her welcome quickly and delivered the pain with no relief!

PreWork:

This keeps getting more and more insane to see how many preworks are needed before an actual 7:00 beatdown. BUT ALL ARE INVITED & ENCOURAGED TO ATTEND THEM ALL!!
0540 – GJ and EE show up for 4 – 5 mile run.
0615 – HH, BD, EE, GJ (arrived after 5 mile run) KB Swing-A-Thon. HH FINALLY brought some sweet swingin’ tunes performed by only the original artists #2yearproject.

THAT THANG:

EE on Q

Mosey to Elementary School Playground

MEET NURSE CINDY
(Cindy = 5 x Pull-Ups, 10 x Merkins, 15 x Squats (modified from a CrossFit workout I did)
100 SSH, 5 x Cindy
80 SSH, 4 x Cindy
60 SSH, 3 x Cindy
40 SSH, 2 x Cindy
20 SSH, 1 x Cindy

Hand off Q to CT (Sorry CT, we went over about 10 minutes but Finished!!!)

Mosey over to the parking lot and circle up for some flutters x 35

Indian run over to the practice field with a stop along the way for a little core work. Heels to Heaven x15

Line it up on the edge of the field

Bear crawl across field
LBCs x50

grab a partner and pepper pods with your partner back across the field

Plank and hold

Partner 1 carries first 1 to get the other and switch and partner to carries back

Inch worm across the field (Audible. Recover where you are a circle for some Mary)

3 MoM

– LBC, bicycles, back scratchers

Mosey back to shovel flag (Drop Thrill with the Qjack. 3 x Over / Under Phone Poles) He just can’t stay away from that obstacle course)

0800 – BEATDOWN COMPLETE!

Moleskin

I would have posted this sooner if I could have moved my arms!

Awesome work by the PAX today to not only see some benefit to attempting a Double or Triple down (Quadruple including 3rdF #TheGrindstone), but for pushing and pushing each other to keep going when you feel like complete burnout has set in. I challenged each of the PAX before Cindy to struggle with the traditional Pull-Ups as much as possible before modifying (that’s an area I personally have much room for improvement) as they seem to be on tap only few and far between the workouts. And I could tell with all of the grunting and screaming Cindy was effective in delivering the exact medicine we all needed! Even when most of us were nearing or at failure and my half on Q was up, all PAX (I think!) wanted to see it to completion #STRONG! Not sure what happened when BoonDock Ali wanted to take on HorseHead Frazier during a set of the SSH’s but I see BD taking a few rights at him and in one fail shot, HH pummels him to the ground #Parenting101withboys.

CT gets the Ab-cer-sizer award for his Core performance. And the Ark Loader on ice hurt… bad! Glad to see HB back out and still working hard to get back to Pre-Flu condition. Shepherd is a beast and DT you are getting faster and faster! GJ strong on the Triple Down brother!! Keep it up All!!

Announcements
– HH and GJ running some Gamecock 15K along the sewer lines of Columbia, SC next weekend (prayers needed there)
– Sign Ups for BRR
– Outland/Overdrive/Grindstone Q Sheet going around to plan Q’s for the year. Of course leaving room for new Q’s.
– 3rdF #TheGrindstone – working through “Not a Fan” by Kyle Idleman
– Sign Up for Mud Run

Thank you to The Late Show for Taking us out!!

Always Thankful for the PAX of F3!!

EE