- When:02/02/16
- QIC: Sundancer
- The PAX: Nuke (War Daddy), Red Rocks, Hammer, Cheese Curd, Swiper, Bel Aire, Iron Mike, Kirk
SOFAWIB: Cannon Call
9 members of F3 nation gathered for another edition of everyone’s favorite workout that happens on Rea Road on Tuesdays.
The Thang: Cannon Call
Run to Randwick (cannon entrance) and back for time (1.4 mi round trip).
Do 1/2 of a Murph (50 pullups/100 merkins/150 squats)
Run back to the cannon and back for time.
Do 2/2 of a Murph
If finished before the bell rings, start again.
NMM
It was hard. Sucked when Swiper introduced it back in September. Sucks now and I’m feeling it a day later.
Cheese Curd complained more than YHC, which is saying something. Must be his wardaddy status making him ornery. I like your style. Never let the Q feel too confident in their plan. Unfortunately YHC is impervious to the caterwauling of the pax.
Glad to see some new blood around the place with Nuke, Hammer, and Red Rocks. The regulars are starting to get a little complacent, judging by the coffee clutch going down with 3 minutes left in the workout. Hope you all agreed on the proper panther blue nail color for the big game sunday.
Too many long nights and early mornings at the cracker factory for Sundancer. Glad to be back in the warm embrace of the greatest and toughest tuesday workout in the DMZ. And thank you for choosing SOFAWIB.
Announcements
SIGN UP FOR CHURCH ON THE STREET RIGHT NOW!
LINK TO 2016 CHURCH ON THE STREET SIGNUP
Sundancer author
I still call this the 3-Mile Murph. Those of us that finished early did Mary. Most were somewhere in the 2nd half.
Nuke – at 40 – was the War Daddy. He was surprised. Turd was close 2nd, which was the only thing he was a close 2nd on today. Swiper led the way on finish and noxious fumigation.
Form was top notch from everyone. No one took the easy way out to Supines or took Sundancer’s easy way out to run the HT mile instead of the longer Cannonball Run. Lots of encouragement as a percentage of overall mumble chatter, partially cause no one was talking as everyone was sucking wind.
All lies: Red Rocks looks nothing like Andy Dalton #thumbnotbroken. Hammer would not shut up all
morning. Iron Mike may be the king of pull-up form #lbpu. Sundancer was out front all morning #no and brought out a top notch play list for once #youhadonejob. Bel Air has gotten slow as he let
his hair go #wellcoiffed. Nuke had his personal play list blaring Adele #RockOn. He didn’t even ask for the old man 15-minute warmup. Haze loved the view from the top of the deck #realpretender
I have edited, as no one should shoulder the weight of war daddy status unjustly.
I only offered the HT mile to allow for those hyper-competitive types who feel it necessary to make declarations like “I finished in front of Brushback that day!”
I guess we’re all happy with our place on the Top 10 standings then. I apologize.
Lies, Lies, everywhere lies.
1) This is the first time I will thank, Kirk for anything, but he is correct. Nuke has me by about a month…dang getting old sucks
2) For anyone confused, my friends call me Cheese Curd….this was correct in the pax listing.
3) Pull ups…yeah I did a few. I hide in the corner and completed a bunch of Supines. Some sort of pulled muscle in my forearm (insert joke here) make pulls ups painful. #almostwardaddy
4) I believe someone said it’s all downhill…nope only half is, the rest is uphill
5) Not sure Sofa WIB is my favorite workout, I just know it’s not gonna be easy, so I show up crabby in advance!
Lastly, when I was a young laid, occasionally I might have told a white lie or two. Swiper, time to begin counting all of the reps…
Without F3, I would be in even worse shape! Always fun..even if I wake up craby!
About the author