And B-I-N-G-O was his NAME-O

And B-I-N-G-O was his NAME-O

8 PAX endured a ruthless beatdown in the Gloom at The Rock…. ok… it was actually a gorgeous morning…. and not quite a beatdown… but there were 8 of us, I know that for sure!  We gave everyone until 6:59:59, then off we went!

We started with a warm-up lap which measured at just .4 miles.  This is important as it became our repeat-o lap.

Circle up for PAIN:
SSH x 20
IW x 20
Hammy/Calf stretching x 30
Mountain Climbers x 20
Low Slow Squats x 20

Time for 30-40-50 Bingo… a game of skill and strategy in which EVERYONE’S a WINNER!!

2 bags containing strips of paper
1 – Exercises we know and love
1 – 30, 40, or 50… indicating the number of reps
Each round we drew 1 from each bag, did the exercise for the rep, then ran the .4 mile loop.  Here is the “APPROXIMATE” order and reps:
1.  Calf Raises x 30; lap
2.  Bear Crawl x 50 (yds); lap
3.  CDD x 30; lap
4.  FLutter x 40; lap
5.  Burpee x 40; lap
6.  Man Maker Merkin x 30; lap
7.  Dolly x 50; lap

In between #6-7, we stopped at the concession stand for Dips and Step-Ups (each leg) – 10/15/20

On final lap after #7, we stopped at the concession stand for some people’s chair – 2 x 90 seconds with 60 air presses.

Finished with 40 LBC – done!  Total 3.5 miles covered.

Moleskine:
Always an honor to lead at any of the workouts!  The Rock is always special to me because it was my second post ever, and where I had my first taste of Runstopper… everyone remembers their first taste of Runstopper!!

It was a slightly smaller crowd, but intimate.   I enjoyed catching-up with some fellas I haven’t seen in a while, plus talk with Hammer and M (who is now renamed to Shock and Awe…. more on that);  only to find out that I go to church with Hammer and should have known that!  I will now!!

TR made executive move to rename M, who served his Country during 2nd Iraq Invasion — Operation Enduring Freedom. In honor of strong service, a strong F3 name is deserved… Shock and Awe!

There were a number of IR’s, including YHC rehabbing a groin, Runstopper rehabbing a knee, Tiger Rag is rehabbing a calf, Deep Dish is Prodigal Son… so hopefully my gimpness didn’t hold anyone back!

Always great to workout with Blades of Glory, and I finally got to workout with Flipper… great 2nd F all the way around!

We did have to endure Runstopper and Tiger Rag creating an unsafe environment involving splashing each other along with innocents!   #somethingsneverchange!

Announcements:
1.  F3 Golf 4/30 –  Day Zero has called out The Rock in sponsoring a hole… we need to consider sponsoring.

Tiger Rag took us out with send-off prayer.  Thanks, brother!