No Scary Clowns at Stonehenge and Nothing in Capone’s Vault

No Scary Clowns at Stonehenge and Nothing in Capone’s Vault

16 PAX made the right choice and posted at #Stonehenge for their #DRP and her’e’s how it went down.

COP:

Move on over to the Ballantyne Village parking deck, stopping at each ramp for 5 Merkins.

• SSH X 20
• IW x 20
• Merkins x 15
• Squats x 20
• Crunches x 15

Head back down the parking ramps stopping again for 5 Merkins each time.

The Thang:

Mosey down the parking deck and over to Loch Ness for a variation of the MARSOC Short Card

• Merkins x 15
• Squats x 15
• Burpees x 5
• Windmills x 10
• Take a Lap
• Merkins x 15
• Mountain climbers x 15
• Flutter kicks x 15 (4-Count)
• Burpees x 5
• Cherry (Cotton?) pickers (4-count) x 5
• Take a lap
• Merkins x 10
• SSH x 15
• Back Extensions (“supermans”) x 15
• Burpees x 5
• Chain breakers x 10
• Take a lap
• Merkins x 15
• Lunges x 15 (each leg)
• Hello dollies x 15
• Burpees x 5
• Take a lap

Circuit Work:

Mosey along Loch Ness stopping at the next half wall for two rounds of the following.

• Derkins/Incline Merkins x 10
• Dips x 10
• Step ups x 10 (each leg)

Mary:

• Russian Twist x 10
• Flutter Kicks x 15 (4-CT)
• Rosalita x 15
• Hello Dollies x 15
• Heels to Heaven x 20
• Merkins x 10

Moleskinny:

• Great effort by the PAX, the Stonehenge crowd never disappoints.
• The MARSOC Short Card is always a good one, plenty of exercises to get a good workout YHC needed a printed Weinke to remember them all yet I still forgot the Russian Twists added them to Mary so we wouldn’t miss out. YHC halved the reps for each exercises and added running to mix it up.
• There was some question on the Cherry Picker form, maybe they were Cotton Pickers, oh well.
• We got somewhere between 3.3 an 3.5 miles in today depending on the GPS satellite.
• Admittedly, YHC is not as familiar with the AO as I should be and should post more often because it is expansive with a lot of opportunities for the Q. Thanks to my navigators this AM.
• It’s been some time since YHC had been to Stonehenge and it was great to meet some new PAX like Carmen Sandiego, Tag Along, Shrink Wrap.
• Good to see Mr. Bean back out there again and his beard is coming along. He and MT shared some beard grooming secrets at Coffeteria,
• Mr. Bean didn’t disappoint in the #MumbleChatter, from YHC’s merkin from at COP to his burpee form, he always keeps it lively.
• Wild Turkey is beast mode with pre-run and the workout.
• Haggis and Frasier out friend on the laps, no surprise there, they were crushing it.
• Welcome Overnight from @F3LexSC in town with his son for the NASCAR experience, glad you were able to join us.
• Thanks to Wild Turkey and Nard Dog for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

• SPEED-FOR-NEED has its first corporate sponsor (Stone Man) who will match the next $2K in donations made by the end of the week. If you haven’t donated yet and would like to, now is the time.
  • Information on SFN
  • Donation Link
• Team SPEARHEAD GORUCK Red, Light & Blue event 8/19, Sign up here: http://executionengines.com/gettingitdone/red-light-blue006-registration/
• F3 Dads Summer begins this Saturday from 9-9:45.
  • 51 at Francis Beatty Park
  • SOB at Bull Ring in Ballantyne