Breakdowns and Beatdowns

It’s time for what is self-described as the best playlist in all of F3. Having received full pax agreement on that, it’s time for Overdrive. At least, I think I heard full agreement. I’m assuming that’s the case given the epicness of this list.

Pre-Thang
A solo pre-run by YHC. Had assumed HB or CT would join me but no such luck. Anyways. It counted for F3_250 purposes.

The Thang
Everyone pick up a bell and let’s carry them to the upper field. Except for The Count who carried his awesomeness.

COP
SSH IC x20
IW IC x20
Merkins IC x10

Here’s the plan: 2 exercises with the KB per round w/ 25 reps each. Then run on the track around the upper field. Some harassment about there not being a track but I wouldn’t do you guys like that. Of course there is a track.

And the kicker is after each round, you will rotate to the KB to the right from where you were before. Since we were short one KB, each round had one guy doing AMRAP Merkins. This ensured everyone would get to enjoy the various sizes of KBs out there.

Round 1: 25 swings each arm. Run
Round 2: Flutter KB Press & Skull Crushers. Run
Round 3: Good Mornings & Squat Thrusts. Run
Round 4: Curls and LBCs w/ KB. Run
*Plank after each round until everyone has finished the run.

Now we go back through the rounds but this time: 50 reps of each exercise. Got all the way through Round 3 of 50 reps of exercises each round.

Each man grabs a KB to carry back to the parking lot. Well, except for HB who got to carry the speaker and my phone.

5 MOM
Dolly IC x55
Rosalita En Espanol IC x20
Protractor to end

COT
Prayers for The Counts Dad who has been diagnosed with full-blown Leukemia. Pray the chemo works and he defies the odds given. Also pray for YHCs grandma as we need to figure out her care going forward as she is now dealing with some dementia. Similar situation for The Counts MIL and that situation.
Thanks to HB for taking us out

Moleskine
– The Playlist (provided below) was excellent if I do say so. The Speaker was passable. We didn’t wake up anyone but it was loud enough to power us through those reps. In all seriousness, thanks to HB for the speaker. My speaker should be here tomorrow.
– I did hear CT compliment a guitar solo on the way back to the parking lot. #convert
– Great to have Zip back out with us in the gloom this morning
– Same with DT.
– Kotters as well to Bernanke. Great to have him back out in the gloom.
– I liked rotating between KBs so you couldn’t get used to just one size. And yes Z, that was completely made up on the way to the field.

Playlist
Love and Death – I W8 4 U
Killswitch Engage – Always
Demon Hunter – The Last One Alive
As I Lay Dying – I Never Wanted
Slipknot – Before I Forget
Killswitch Engage – My Curse
Impending Doom – My Light Unseen
Killswitch Engage – In Due Time
Extol – A Gift Beyond Human Reach (partial which is sad)

Thanks for letting me lead and putting up with me….and my playlist.

Glass Joe