School ain’t over yet…

School ain’t over yet…

10 Men of Union put their long holiday weekend on hold long enough to make a downPainment on a better future- Here is the price they paid:

COP – In Cadence
SSH x 25
Squats x 20
Merkins x 20

Mosey to Rock Quarry, choose wisely
Curls x 10 IC
Overhead x 10 IC
Tricep Extension x 10 IC
Goblet Squat x 10 IC
Curl-Overhead-Tricep superset x 10
One Legged Squat w Rock x 10 each leg
Curls x 10 IC

Bring your friend to the wall
People’s Chair- Chest Press straight out w Rock x 15
People’s Protractor – Hold Rock overhead, and various miserable angles
Dump Rock back on pile. Good Riddance.

Mosey to base of Hill for Sevens
Run to top, 1 Merkin. Run down, 6 Burpees.
Work thru cycle to 6 Merkins at top, 1 burpee at bottom.

Mosey to bridge, backwards Lunge Walk across bridge.
Bear Crawl part-way up sidewalk, Crab Walk further up sidewalk.
20 Box Jumps
15 Dips IC
10 Derkins IC

Mosey down to field, partner up.
Partner suicides: 1 does called exercise while 2 runs suicides. Change exercise each time Partner 2 tags baseline. Flapjack after full suicide cycle completed.
Merkins, Squats, Carolina Dry Docks, LBCs.
Partner Throw-downs, 20 each.
Partner Derkins, 20 each.
Wheelbarrow to first cone, Flapjack back.
Partner Carry to second cone, Flapjack back.

Indian Run up to and around track.
Mary at Concession Stand- LBC’s, Heels to Heaven, Bicycle.
Mosey back to front of school.

20 Box Jumps OYO
15 Dips IC
15 Derkins IC

Merkins x 20 IC
Diamonds x 10 IC
Widearm x 10 IC

LBCs x 15

Moleskin
Any time you show up at school in late May, expect a final exam. The Pax were tested, and passed with flying colors-
A couple audibles by YHC along the way. I was hoping to throw in some work on the Chin Up station at the track, but didn’t see it during our lap. Maybe because Dasher, always the lead dog, forgot which direction the track turns. And I might have been so smoked after Suicides that I forgot about the Pusharama until we were back at the front of the school.
Welcome to FNG Bouncer (Derrick Smith), another Spartan recruit from Kevorkian. Like the grim doctor and his Spartan partners, Bouncer means business. #strongneighborhood
Pretty soon we will have all of Lawson at Commitment!

Announcements
Hill and Dale present the “Death March”- May 29th at 7:00 PM. Details here
http://f3nation.com/2015/05/06/f3-death-march-preblast/

Blue Ridge Relay- one of the events F3 has been gathering for en masse, this is an amazing team relay from Virginia to Asheville, 210 miles of relay legs. Spots may be full now, but reach out if interested as people drop out from injury of last-minute conflicts. A truly memorable event! Sept 11-12.