- When:6/25/15
- QIC: Geraldo
- The PAX: Slim Fast (WD), Sensei, Booyah, Roscoe, Drop Thrill (Ruck), Drive By, Tawny, Insomniac, Body Bag (WB), Geraldo
Hot n’ Sticky at the Peak
10 PAX fought off the comfort of their cool #FartSacks and made the right choice for the #DRP.
The Thang
COP
A quick lap around the parking lot to warm things up.
- 5 Burpees OYO
- SSH x 20
- 4 Burpees OYO
- IW x 20
- 3 Burpees OYO
- Squats x 20
- 2 Burpees OYO
- Merkins x 10
- 1 Burpee OYO
Rockpile Suicides
Mosey to the rock pile, and choose a rock wisely. Partner up with a PAX who has a similar sized rock. Partner 1 does called exercise while Partner 2 runs to 1/2 the parking lot and then the full length. Flapjack when Partner 2 returns.
- Round 1- Curls
- Round 2- Overhead Presses
- Round 3- Goblet Squats
- Round 4- Tricep Extensions
Circuit Work
Move over to the benches behind the school for some circuit work
- 10 Step-ups per leg
- 10 Decline Merkins
- 20 Dips
Pass the Ruck
Move over to the school and grab some wall. Noticing DT’s ruck YHC thought it might be right for some Good Livin’. Two rounds of passing the ruck down the line with each PAX holding it for a 5 count. Third round we did air presses x 75.
Jack Webb
Move over to the soccer field and call on our pold friend Mr. Web up to and down 5.
Mary:
- Flutters x 15
- LBCs x 10
Moleskine:
- Great effort by the PAX today in the hot and humid conditions. Lots of Larry Birds out there.
- Booyah made his 3rd post this week, keep it up.
- Slim Fast & Sensei joined YHC f or the pre-run. We had a run-in with an over eager Postal truck driver who cut us off. SF gave him a piece of his mind. #HowsMyDriving?
- Nice job by DT sporting the ruck today prepping for the GRC on 7/24.
- Thanks for the opportunity to lead, and please sound off with any mumble chatter.
Announcements:
- Southern Discomfort Saturday 8/1, mark your calendars
- F3 Dads Saturday 9 AM Mr. Brady on Q
- F3 Dads Camp August 14th -16th: http://f3nation.com/2015/05/13/3rd-annual-f3-camp/
- Team Spearhead Brew Ruck benefitting Second Harvest Food bank 7/18: https://www.eventbrite.com/e/team-spearhead-brewruck-for-a-purpose-004-registration-17306088978
Geraldo author
Slim Fast has an easy going demeanor, but under the surface lies someone you don’t want to cross. We all did the adult thing and walked away.
If you believe in karma, this situation is one you hope holds true.
What I learned? Aside from don’t cross SF? F3 brotherhood is not just empty words. Thanks for looking out for my well being SF.
Awesome Q Geraldo. It’s always nice when Mr. Webb makes an appearance at the Peak.
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