The challenge was put out there. YHC was on Q and had planned for at least 300 burpees. Unless guys showed up at 6 AM to pick up trash to give back to Sun Valley which has hosted us for a few years now. A full bag was worth 50 burpees. A half bag was worth 25.
Pre-Cleanup
6 men showed up for the Pre-Cleanup. 4 full bags were gathered and 2 half bags. Apparently, Hairband was LIFO for the cleanup. Either way, it’s still a solid showed to essentially have 5 full bags of trash and the campus looks much better now. Sadly, we didn’t even hit all of the campus so expect a round 2 of this. A lot of chatter about the bags being too large. Gentlemen, do we ever do things half-way? Did you really expect me to just have normal sized trash bags? You should have known better.
The Thang
The trash guys run in right at 7 AM and we are off. Mosey over the side yard where we left the trash bags.
COP
SSH IC x25 (thanks to EE for joining us now as his gloves were whipping his tail so far)
IW IC x20
The official count is 4 full bags and 2 bags that don’t look like the other 4 so we call them half-bags. 300-4×50-2×25 = 50 (if you remember PEMDAS).
So, 50 burpees. Let’s get a few out of the way. Mosey over to the hill
7s with burpees at the top and burpees at the bottom. 42 burpees out of the way.
Quick water break as we are heading towards the stadium.
Indian Run to the stadium. You guys are terrible at Indian runs BTW.
The People’s Chair w/ Air Presses x150 while we gather.
Centipede the stadium stairs. Basically, in a single line, we run up the stairs, along the top row of seats and then back down the next group of stairs and repeat along the entire stadium down and back.
TPC w/ Air Presses x150 while we gather.
Now to the track for some Road to Nowhere.
Basic idea is you run half the track AYG. Then we do exercises while we wait for everyone to finish the run. Then we do a cadenced exercise. Then we run to the other side of the track AYG. Repeato
We did 5 or 7 runs like this I believe. Wasn’t counting.
Exercises included 3 count merkins, 3 count LBCs, mountain climbers, Dollies, Monkey Humpers facing the road, etc.
Back to the stadium stairs for another centipede run.
Back to the wall for TPC w/ Air Presses x150
Indian Run (poorly executed Indian Run) to the virtual flag firmly not planted in the field.
Burpees OYO x8 – Burpees are now done.
Oh wait, Burpees OYO x10 – Remember I said ‘At least’. Well, 60 is at least 50. Some complaining here which I ignored.
Then we did Dollies, Rosalitas, Flutters and finished w/ Protractor.
DONE!
COT
Jabberwocky took us out w/ a strong prayer of thankfulness. And yeah, it was J’Wocky Fo Real after my Overdrive screw-up.
Announcements:
Union County Q school next week. Meet at Bojangles. 6:30-7:00 workout. 7-8:30 Q school. Why we do what we do. Sign up here: Q School Sign Up
Moleskine
– First of all, thanks to the guys who showed up and helped clean up. The campus looked much better. You made a difference and I think the challenge on top of it made for some fun. The Late Show was carrying around a bag and his own personal trashcan. The man’s a genius.
– EE tried to claim that 6 bags were present. It needed to be 6 full bags at YHCs discretion and I’ve never been known for the gift of empathy. Especially after HB is claiming he had an Elvis run in the middle of serving. After he again spent at least 20 minutes in the trunk of his car looking for who knows what.
– The 7s were a good way to break in some sweat. The summer was definitely upon us. Lots of dripping sweat throughout this one. Good, tough work by all.
– While we gathered after the long Indian Run to the stadium, Turnpike shows up all of a sudden. Feel like he was late so he could skip burpees. Seriously considered making us do 7s at the stadium but feared a Q revolt and I’m not giving Turnpike that satisfaction.
– And of course, a couple of runs into the Road to Nowhere, Turnpike turns up lame and limping along. We inquire about his health and he says the bottom of his foot is hurting. Some wise guys claim I made him pull a hammy but they were clearly wrong (EE/Smokey).
– So what does Turnpike do but take off like the cops are chasing him with a foot that was hurt. Great way to turn a minor injury into a major injury brother. Well done.
– Someone mentioned Monkey Humpers which gave me the idea. On the side of the track nearest the road. I told the men to face the field and then we did Monkey Humpers towards the road in full daylight. #crowdpleaser
– Smokey got the football team to throw him a pass on the Indian Run back to the Virtual Flag. Quite apparent why he was a cornerback and not a wide receiver.
– At least means at least 50. It does not necessarily mean only 50. Words are powerful.
– Enjoyed The Grindstone afterwards. 1 Cor Chap 11 next week. Read it, learn it, Be it.
That’s all that I remember.
Glass Joe
My M got a medical scare Wednesday night/Thursday morning but everything is clear now. What does Union County do to celebrate such moments? Hairburners!
The Thang
Hairband Mile
COP
SSH IC x20
IW IC x20
Windmill IC x10 (awful cadence – apologies)
Mosey over to the island in the parking lot.
The Main Event
One guy will hairburn to the Island at the back of the parking lot and then back. Call him The Timer. *Bad Idea as it was too long*
One guy will then do exercises from the list.
One guy will do a lunge walk with the sandbag to the other end of the parking lot (shorter end)
The remaining guys run up to the top of the hill and do various KB exercises.
When the Timer gets done, we rotate where the Hairburner guy goes up the hill, exercise list guy is up for hairburners, sandbag lunge walker to exercise list (and picks up where the last guy left off climbing up the list) and one of the hill guys runs down to the sandbag lunge walk.
The list of exercises:
50 Burpees
100 Merkins
150 CDDs
200 Dolly
250 Squats
300 LBCs
350 Flutters
400 SSH
Rotate through until 5 minutes remaining.
5MOM:
Protractor
Dolly IC x10
Rosalita IC En Espanol x10
Dolly IC x15
Rosalita IC En Espanol x15
Protractor
DONE!
COT
Thanks to Hairband for taking us out (Edited as I had Jabberwocky but he was a body temperature of 92 at this point so I should have known better)
Announcments
Reminder of clean up day at SV Middle tomorrow morning at 6 AM. Clean up or do lots of burpees. That’s the deal.
Next week we will have a Q school meeting at Bojangles at 7 (pre-workout at 6:30). Sign up here: Q School
Moleskine
– First of all, great to have Striptease back out and he made it through. He also agreed to keep his name which is excellent as I laugh about that name every time I say it.
– The hairburner length was too long. I realized this on my very first round but by then, it’s too late. Suffer through. To atone for my stupidity, I made myself do the last turn on it so I suffered the worst.
– I had intended to do a Dolly IC up to 50. After that last round of Hairburners, my legs rejected that idea.
– The playlist was especially heavy today. #likedit Unfortunately I started the list late so you missed out on some heaviness
– Lamont thought the playlist was the worst part of the workout until his turn on Hairburners
– The highlight of the day was that we named the hill: Heckler’s Hill. Because the guys up top doing KB exercises got to look down and watch those suffering in the extended Hairburners and heckle them.
– You can tell school is out for summer, Hoodie wasn’t LIFO.
The Playlist (in case Lamont would like to order any of these to compliment his Tom Petty collection):
As I Lay Dying – The Sound of Truth
As I Lay Dying – Confined
Pantera – Walk
Pantera – 5 Minutes Alone
Demon Hunter – Gasoline
For Today – Fearless
Killswitch Engage – Fixation on the Darkness
Thanks for letting me lead!
Glass Joe
A few F3 Union Co happenings in June:
06/04 – F3 Anson County is converging with F3 Union Co at Outland. They’ve lost their campus to HS graduation that morning so thought they’d make the trek to UC like we made the trek to AC to launch down there. Cool way to meet some F3 guys you probably wouldn’t meet otherwise.
06/11 – Sun Valley clean-up. YHC and EE have noticed the campus needs to be picked up on some of our pre-runs. So, instead of a pre-run on 06/11, we will meet at 6 AM for a campus clean-up. Here’s the catch: YHC has the Q and I have plans for at least 300 burpees (notice that at least part). But, each full bag of trash is worth 50 burpees (half bags are worth 25 though YHC gets to determine what’s really half or not). So, don’t feel like you have to meet at 6 AM especially if you like burpees and a dirty campus. #giveback
06/18 – Union County Q School. Area 51 has done a few of these but it can be harder for some of our guys to make that trip so let’s do a Union County Q School. Hairband and YHC will lead and we will go from 7:00 to 8:30 that morning. Should help understand better about why we do some of the things we do. For guys not interested in Q school, we will still have our regular Saturday F3 Union workouts at Commitment and Outland. Sign up here if you plan to attend: Sign Up Genius
That’s all for now and look forward to seeing you in the Gloom!
Glass Joe
We had warned the PAX. Sign up to Q or deal with angry EE and GJ. No one signed up…..it’s on.
Pre-Thang
5 miler through majestic Brandon Oaks. EE likes the new area SC and I found on Thursday at Gump.
The Thang
HB Ultra around parking lot side walk w/ Karaoke L/R, High Knees, Butt Kickers
Circle Up for COP
DISCLAIMER CLEARLY GIVEN TO ALL NEW FNG’S TO WORK AT THEIR OWN PACE AND LISTEN TO THEIR BODIES
SSH x 50 IC
20 Penalty Burpees for No One signing up to Q since last week
IW x 15 IC
LBC x 20 IC
Merkin Hold Call Outs x 15 IC with varying hold times
Mosey to Flagpole where EE pulls out the UN-Famous Epoxy Plates of Equalization!
Form 2 teams
1 PAX from each team start to push plates around parking lot loop while remaining PAX rotate between called Exercises:
Loop 1 – 20 Merkins / 8 Burpees
During this time, FNG Striptease started feeling lightheaded, passed out and we ended up calling on some first responders to help him. Once FRs arrived, GJ took the group while EE stayed with Striptease to clear out the area for the FRs to help him.
Mosey to the buses (wanted to keep the group near EE/Striptease but far enough to give them space).
SSH IC x25 to get the group warmed back up.
Cheese Weave through about 15 buses with a sprint in between the buses.
LBCx IC x20
Cheese Weave back up through the buses
Mountain Climbers IC x20
Cheese Weave back through
Dollies IC x20
Backwards Cheese Weave (watch out for those mirrors)
The sweat is now solidly flowing soooooooooo let’s go back to those plates.
Hairburners Round 1 w/ merkins x20 and lbcs x40
Hairburners Round 2 w/ Squats x40
Made 3 or 4 loops around the parking lot with Round 1/2.
In the parking lot, we do ‘No Parking’ sign suicides. 8 signs stretching along the parking lot.
Mosey to the hill, 5 AYG sprints up the hill, recovery run down. Planking exercises till everyone finishes.
5 MOM
Dollies IC x51
EE-led Protractor
Flutters IC x10
DONE!
COT
Prayers for triptease obviously.
The Count’s Mom
My family
Thanks to Short Circuit for taking us out (though you may have been the first to have prayed for a Striptease that God actually probably listened to)
Moleskine
– First off, Striptease is okay. Madison and El Chapo went to check on him afterwards. He’s going to get checked out Monday. Prayers that this is nothing other than just needing some food on your stomach.
– This is a huge reminder of why every workout needs to have a phone with at least one PAX. And why we leave #nomanbehind.
– FNG Striptease so named because before passing out, he had started shedding clothes including his shorts down to his spandex leggings. There may have to be a rename here as he wasn’t there to defend his honor before we named him Striptease. Dude deserves that. Probably won’t be much better honestly but the option is out there. Though, the nickname is awesome. Just sayin…..
– FNG El Chapo came with Madison and Striptease and is so named because he works in Pharmacy. Way to push through!
– Our original plan was for max punishment. The events of the day caused us to have to change up the workout but still saw plenty of soaked shirts.
– The backwards cheese weave is dangerous. At least the FRs were still around just in case.
– Anyone notice EE walking a little taller after it was his Q that caused us to have to call the FRs. #humblebrag
– Enjoyed #F3TheGrindstone afterwards. 1 Cor 8 next week.
Thanks for letting us lead!
Double E & Glass Joe
Had to switch up with Turnpike last week but I’ve planned to have this one for a few weeks. #makeThrivesuckagain I detest burpees so why not do a bunch of them. Seems legit. Let’s go
The Thang
Mosey to side road
SSH IC x20
IW IC x20
LBCs IC x20 (Thanks to Hairband for joining us here – a 222 burpee penalty to come)
Run down the road and at each island, do burpees OYO x10. 4 islands = 40 burpees
Plank at stop sign or stand and recover. Whatev.
Mosey to hill.
11s with burpees on top and burpees on bottom. 10 rounds with 11 combined burpees = 110 burpees. 150 total.
Recovery run around park
To the side building
TPC w/ APs x25
Burpees x5 OYO – 155
TPC w/APs x50
Burpees x5 OYO – 160
TPC w/APs x75
Burpees x5 OYO – 165
TPC w/APs x100
Burpees x5 OYO – 170
TPC w/APs x125
Burpees x10 OYO – 180
TPC w/APs x150
Burpees x10 OYO – 190
Burpees x10 OYO – 200
Mosey back to cars
Burpees x5 OYO – 205
Flutters IC x15
Burpees x5 OYO – 210
Dolly IC x20
Burpees x5 OYO – 215
Rosalita En Espanol IC x20
Burpees x7 OYO – 222
DONE!
COT
Grateful to see The Count back and still praying for your Mom and care decisions that must be made with her
Prayer for the F3 brother who lost his daughter.
YHC took us out
Moleskine
– Be honest! You never expected 222 burpees this morning. Honestly, I was hopeful to get to 200 so we overachieved. #recordsetting
– Lamont/Happy/Nomad were killing the hill work
– Hoodie/Shepherd were keeping count for each other I believe. #teamwork
– Great to have The Count back. Not sure he was quite as thankful to be back
– Hairband texted me that he slept terribly, was going to be late and didn’t have much in the tank. Then he cranked out 222 burpees. #strongerthanyouthink
– Hairband/Nomad ended the Flutters early with their mockery of my squeaky cadence. More burpees.
– Was struggling where to end #burpeefest when Lamont goes, we might as well get to 222. Yes, that does seem right.
– So named Nancy Kerrigan as there were a couple of ‘Why! Why! Whhhyyyyy!’ moments from the PAX. https://www.youtube.com/watch?v=NjUQMs0kVEI
– Turnpike aimed for 100 burpees. We aim much higher now. Can we get to 300 one day…..?
– Some PAX claiming 10 more than what Q had. Q keeps count and Q delivers.
Thanks for letting me lead.
Glass Joe
Every time that Short Circuit and I do our nameorama, we hear many hates. Well, it’s time to return the hate. So, we are bringing it to the haters today.
Pre-Thang: YHC on a solo that ended up at Bojangles in emergency mode. HH and Short Circuit also went on solo pre-runs but not sure any of us did it together.
The Thang:
Warm up
SSH 25
Imperial Walkers-20
Mountain climbers -20
Merks -10
SSH – 20
Mosey
Bear crawl Indian x2 (second time push ups while you wait)
Mosey
4 corners
Chest – burpies — 10
1- Merkinz – 15
2- Carolina dry docks -15
3 – wide arm -15
4 – elbows to arms -15
Legs – squats in middle — 20
1-mountain climbers – 20
2-lunges – 20
3- Rock hoppers -20
4-high knees -20
Hand over to GJ.
Mosey to wall near bathrooms
Full circle with 4 guys doing hand stand walking along the wall (or lunges for modification) and the other 4-5 guys doing plank walk merkins on the ground. Two rounds through of this.
TPC with multiple drop down another few inches until some refused.
Mosey to the road and oh look, the plates. The groans ensured the hate was flowing.
Two guys on the plates and the rest do a run around the parking lot and catch up to the plate pushers. Then switch who is pushing the plates and run again. Eventually HH complained and we switched to 20 merkins while guys pushed the plates. All the way down the backroad
Mosey back to the parking lot taking turns carrying the plates.
1 MOM
Dolly IC x25
DONE!
COT
Prayers for The Count’s family with the loss of his Dad.
Thanks to Short Circuit (I think) for taking us out.
Moleskine
– Much harassment of Short Circuit for his cadence. IW cadence always seems to get the newer guys.
– More harassment of the indian bear crawl line with Hairband mentioning that he is so brutal that he added merkins while guys were waiting to do the bear crawl. Not sure if that’s to be trusted as he is #old and the mind is the first thing to go. Nevertheless, SC gave in to the pressure and added merkins during the 2nd round. #standstrong
– The harassment ended with the starfish four corners with 10 burpees in the middle. Burpees tend to shut up the guys.
– HH spent the entire handstand/plank walk merkin time talking about guys not doing merkins correct and then he doesn’t do merkins correct. #rolemodel
– Then HH complained with the running when not pushing the plates. There was some validity to this complaining as guys got too spread out so I modified it with merkins instead. The idea was to absolutely smoke legs when not pushing the plates (which smoke the legs). May be the first valid complaining HH has ever done. #historic
– At one point, there were cars meeting on the back road where we were pushing the plates. I was pushing one and was just smoked. Couldn’t stand up. So, I rolled over to the side of the road and left the plate in the road. Thankfully the car avoided it but I had nothing left and not dying is all I was wanting to accomplish.
– Welcome to FNG Bondo. He followed Mulcahy to Outland and then Mulcahy had to bail early on him. #friendship Named Bondo because he used to do auto body work.
– Great work by all the men. Can already tell the humidity is coming back. Lots of sweat dropped especially on the backroad.
– Thanks to Shepherd for leading The Grindstone afterwards. Great wisdom from one of our resident pastors. YHC on Q this week for 1 Cor 5.
Thanks for letting us lead.
Short Circuit & Glass Joe
Pull into the parking lot and see about 30 cars already there. Me: Hey, my reputation as a Q has really spread! Reality: They’re not here for Overdrive… Oh well, still had 7 strong guys ready to push themselves!
Warm up:
– SSH (30)
– Windmill (15)
– Merkins (20)
The Thang:
HB mile to get loose
The Star:
Round 1:
Middle: 10 Bombjacks (after each point)
Point 1: 20 LSS with sandbag
Point 2: 20 KB Good Mornings
Point 3: 20 KB squat/curl/press
Point 4: 40 LBCs
Round 2: repeat round 1 but increase reps by 5; Merkins in the middle
Round 3:
Middle: 5 Burpees – no wait, HB wants to make it 10 (after each point)
Point 1: Lunge walk with sandbag
Point 2: 25 KB Swings
Point 3: 25 KB Goblet Squats
Point 4: 50 Mountain climbers
Time for a quick test of our teamwork and physical and cognitive abilities:
On your six in a tight circle facing out
every other pax with a KB
pass the KB to your right on 1, to your chest on 2, press overhead on 3, back to chest on 4; after passing a KB, do airpress on 3
repeat until everyone is in sync – or close to it
once mastered, reverse direction
(be ready for the 40 lb KB)
A bit of Mary:
Dolly (33)
Protractor – pass around the call twice
Moleskine:
Good work by all this morning with nice chatter. Thanks to HB who correctly chastised YHC for calling for only 5 burpees in the star middle so we quickly went to 10 – much to the delight of all. Not sure how well the KB pass worked. No loud complaints but likely because the pax were glad to be on their sixes for a few minutes. Brought some old school music that was a nice break from recent GJ music that makes me tired just listening to it. Great to see Spielberg and Jabberwocky out along with many of the regulars. Thanks to Glass Joe for taking us out and thanks to the guys for letting me lead this morning. Prayers for The Count and his family after the recent passing of his father.
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
Time to get started but a couple of the Pax are taking advantage of the park facilities and also testing the new HB2 restrictions. They finish just in time for Hair Band mile and warmup:
– SSH
– IW
– LSS
– Windmill
The Thang:
Indian run (medium pace) around Carolina Courts and to the other side of the soccer fields
Partner up for:
P1: Merkins
P2: Bear Crawl to stop sign and back
Flapjack for 80 merkins
P1: Squats
P2: Lunge walk to stop sign and back
Flapjack for 120 squats
P1: LBCs
P2: Crab walk to stop sign and back
Flapjack for 160 LBCs
Run back to parking lot with butt kickers, high knees, and finally backwards
Time for a picnic
Round 1 (at picnic tables)
20 Dips / 20 step ups each leg / 15 derkins / 100 jump ropes / run to Carlina Courts and back
Round 2
Same as round 1 but replace jump ropes with bonus step ups (everyone appreciated GJ for poking the bear on the step ups)
Mosey to parking lot for some merkin-plankin
Plank walk sideways to next parking line and do 2 merkins, next line and 4 merkins, up to 10 merkins – then reverse
Thought this would be relatively easy but arms were jelly toward the end
To the wall for 50, 75, and 100 air presses – just because
Finish with a bit of Mary (Dolly and Freddie Mercury)
Moleskin:
Good chatter and energy this morning and I appreciate the patience as YHC gets the hang of Qing. Most obvious examples when I forgot to start counting on the first cadence exercise then forgot to breathe once the counting started. I did sense a level of well-earned hate coming from the pax as they struggled their way through the crab walk – duly noted. I’ve also learned that my jump ropes are obviously defective as they work perfectly for some but others – not so much. Great work by all and thanks to Short Circuit for taking us out.
Pre-Thang from The Count
So much for some pre-workout recon for the Count, as some spicy food caught up to me and I pulled an early-morning Elvis! As I pulled in, I saw Smokey already out of his car and told Squiddie – ‘that’s not a good sign!’. Oh wait, 1 minute till – we’re good!
A little hair-band mile around the parking lot to get the blood pumping.
COP
No FNGs this week.
10 Burpees on your own thanks to Nomad’s late arrival (although big kudos for being up and hard at work-work before the workout)
20 SSH in cadence
10 merkins on your own
20 Imperial Walkers in cadence
10 wide-armed merkins on your own
20 Mountain Climbers in cadence
That Thang
Line the Pax up and do a little Indian-run to the stadium.
2 rounds of stairway to 7s:
1st round – decline merkins (derkins) at the bottom /squats at the top 1/6, 2/5, and so on until 6/1
2nd round – incline merkins at the bottom / squats at the top – at this point CT asks ‘how is that different from the first round?’ – maybe round 1’s instructions weren’t clear? Regardless the stairs take their toll!
Group moseys to track for some Dora 1, 2, 3.
The Pax pairs up for:
100 merkins combined – partner 1 runs to the scoreboard and back while partner 2 does merkins, flap-jack until 100 completed between pair
200 squats combined – same as before flap-jack until completed
300 LBCs combined
Once completed, EE asked if Dora could count to 4, but alas my time is done.
The Pax circles up for hand-off to 2nd QIC – The Late Show.
Hop the fence (watch out for your fruit basket).
Mosey to the practice field. Grab a pet rock and line up. Mosey to pick up and move the dip bar to centerfield.
Back to your rock. Modified this moldy oldy by adding in the dips and crawl.
Run to dip bars (approx 60 yards) for (5) supine rows.
Back to your rock and complete (10) ground to overhead’s and (10) each knee mountain climbers.
Then army crawl your rock to the 1st cone (approx 10 yards)
Run to dip bars for (4) supine rows
Back to your rock and complete (8) ground to overhead’s and (8) each knee mountain climbers.
Then army crawl your rock to the next cone (approx 10 yards)
Repeato until you reach the dip bars.
Deposit rock and dip bars back to original locations.
Mosey to the bottom of the shovel flag hill.
Space out 5-6 feet between men.
On your belly and barrel roll up the hill.
At the top of the hill all you got dizzy run to the disc golf thing-a-ma-jig.
COT with Glass Joe taking us out. (I think, my brain was still busy slowing down inside my skull).
Announcements:
Thrive on Tuesdays, Gump on Thursdays, Overdrive on Fridays. Grindstone today after Coffeeteria.
Hello to Dolphin, an F3 vet, but Outland fng.
Moleskine from The Late Show
After some brief chatter about Chia Beards and whose belly was most in need of sunlight, we were huffing and puffing down the sidewalk to the stadium to take the stairs (when is the elevator getting repaired?) to the top of our VO2 capacity. After watching an episode of Dora we practiced a little redneck parquor by hopping the fence to get out of the stadium. Off to the practice field where some were wishing they had an abacus to keep up with the called set list. After finishing that ball of fun, some wished for an abacus to knock some sense into YHC. Seriously, who rolls UP the hill? Everybody was getting after it today, good work by Dolphin and Smokey with the sprints during Dora. Good work by Keefer (aka Yellow Dog from the movie Funny Farm) as he made brief run by appearances. I’m not going to poke fun at Boondock for making a Bo-Dock (as Horsehead termed it) during the wout. When ya’ gotta go, ya’ gotta go. Throw in what I missed.