Ready… In Cadence..Move…Ready…Exercise

Ready… In Cadence..Move…Ready…Exercise

11 PAX took the Red Pill and collected their DownPAINment at Peak 51.

The Thang:

COP:

• 5 Burpees OYO
• SSH x 20
• 4 Burpees OYO
• IW x 20
• 3 Burpees OYO
• Merkins x 10
• 2 Burpees OYO
• Lunges x 10 (each leg) IC
• 1 Burpee OYO

Stonehenge Circuit:

Let’s take a little mosey and head towards the tranquil sounds of AO’s water feature at the aforementioned Stonehenge, 18″ is the actual size as per Spinal Tap.

• 10 Incline Merkins
• 15 Dips
• 20 Step ups (10 each leg)

Mini-Murph

Mosey back to the track and playground for a Mini-Murph.

• 1 Lap
• Pull ups x 5
• Merkins x 10
• Squats x 15
• Rinse and Repeat for a total of 5 rounds

People’s Chair:

Let’s go and grab some wall for the People’s Chair (AKA “Semi Gloss).

• Round 1- Air Presses x 20
• Round 2- Air Presses x 20

Suicides:

Move to the bus parking lot for two rounds suicides.

Mary:

• Flutter kicks x 15
• Sid the Kid 5 each side, thanks Strange Brew!
• Dollys x 15
• LBCs x 15
• Protractor

Moleskin:

• Strong effort by the PAX today, pull ups are not my strong point and something that comes in handy at the Mud Run.
• YHC needs to go back to Q school, the counting was so off it felt like when Chuck Knoblauch forgot how to throw to first base #QFail.
• Strange Brew remarked the weinke need some help during the Mini-Murph circuit.
• Horsehead took pleasure in YHC’s counting fail during the People’s chair, well deserved.
• Kotters Simba, glad to have you back after getting through the flue, see you at Fast Twitch next week!
• Four PAX showed up for the extra credit 5K pre-run, the PAX is getting stronger we may need to make a 4 miler soon.
• Get well Sensei, missed you out there.
• Today was YHC’s 2nd F3 Anniversary which is hard to believe. Since my first post at Skunkworks, where TR doled out the DownPAINment, the PAX has been extraordinary. Thanks for the fitness and the fellowship the past 2 years and many more to come.
• Thanks to Slim Fast for taking us out, please sound off with any mumble chatter.

Announcements: 

• The spring Mud Run is 4/11 and registration is open until 3/1, its the F3 “Super Bowl”. HC and regsiter today, Madame Tussauds is the Area 51 Mud Run Q,  Area 51 pre-blast here: http://f3nation.com/2015/02/02/area-51-2015-spring-mud-run-everything-you-need-to-know/
• BRR sign-ups ongoing, contact Turkey Leg, smastbrook@metlife.com, if you’re interested. Drivers are also needed, all the fun without the run.