Lead Hecklers: Statler and Waldorf

Lead Hecklers: Statler and Waldorf

— Posted on behalf of Sussudio —

Sussudio stepped up for his first time Q on a soggy and chilly morning.  25 pax gathered to heckle, I mean support, him.

Distance ran 3.2miles,980 calories burned.

1 Lap of track

Circle up
In con cadence
25 side saddle hop
25 Merkins
25 Squats
On your own
25 lbc
Pair up same size, weight and speed.
Partner 1 leapfrog over Partner 2 then crawl under legs 10 Reps
1 then runs 40yards and back
2 does lbc until 1 comes back
Flap jack.
1)10, lbc  touching shoulders of 2 on way up, 2) kneels on 1 toes.
1 then runs 40yards and back 2 does hand release Merkins
Flap jack
1) carries 2 piggy back 40yards
2 carries 1 back
1) does wheelbarrow 2 holds go 40 flapjack
Repeat last two
Jog to halfway on track.
1 runs around track to half way on other side, 2 meets him there by slow jog across field.
flap jack
Repeat 3 times.
20 Merkins
10 knees to chest
Jog back to parking lot
20 Merkins
20 Dolly Parton/ the flutter combined.
5 different stretches

Moleskin:

  • Sloppy conditions this morning, especially for all exercises done on the football (or futball) field.
  • Classic heckling dished out to Sussudio on his first Q.  It started with COP (what is con cadence anyway?).  The instructions and demonstrations really opened the door for some humor to crude to report here.   The circle for Mary and stretching is where it really got interesting this morning.  There were calls for more manly exercises, there were comparisons to 13 year old girls, and there was a near argument with the Q to call burpees (deck squats were called instead).
  •  To top it off this morning, after the workout Semi-Gloss discovered that his car battery was dead.  And it was really dead since Spackler’s jumper cables didn’t help at all.  AAA was called and came to the rescue.  The question is did AAA arrive before school started, or did Semi-Gloss have to face all the smart-arse middle schoolers getting off the bus as they arrive for school?  Hey creepy old guy, what are you doing here?  In all seriousness, glad to report SG was taken care of by AAA.

Announcements:

  • Still seeking a few more to sign up for the last BRR team.  See Baracus ti sign up.
  • Be sure to check weekly email and Area 51 twitter feeds regularly

 

Centurion-style

A couple guys ran in, a couple guys arrived early to swing some metal, and a few chose to “only” come for the regularly scheduled workout. All were treated to a simple, full-body beatdown as follows:

– “Good Morning – you have 5 seconds” (YHC was just in time himself).

– “Follow me.” (Mandatory for all F3 workouts to begin this way, otherwise, the Q might as well be wearing pink spandex and carrying a clipboard).

– Mosey around church parking lot, down hill #4, up hill #4, find a nice spot to circle up.

– 100x SSH (now everyone thinks I’m nuts and hopes to God I don’t follow with 100 burpees).

– 10x merkins, 10x flutters, 10x squats

– repeato 4 more times (that’s 100 total of each for you guys counting at home)

– mosey to pavillion and find a bench: 100 jump-ups, 100 decline merkins (all OYO)

– plankorama

– mosey to strategically placed orange cones, which happen to be 100 yds. apart:

– sprint 100 yds, 10 Carolina Dry Docks, sprint 100 yds, 10 LBCs

– repeato 4 more times

– 50 LBCs and 50 CDDs OYO (for those still counting at home, that’s 100 total for each of the LBCs and the CDDs. Only 10 100 yd. sprints. Because either (a) I’m not that nuts (really, 100 100 yd sprints?!?!) or (b) time stops for no man and the morning can only last so long.)

– Mosey back to home base. Stop, circle up and count off.

Moleskine:

When you create a workout that challenges everyone to perform one hundred reps of each called exercise, of course the first title that comes to mind is “The Century Set.” That title also makes me think of a yet-to-be-created F3 workout potentially to be held at either Avante or White Oak Manor. Admirable, but we’ll leave it to our great-grandfathers to create that one. Seeking perhaps a more appropriate and aspirational title I decided to refer to the Centurion — that ancient Roman warrior who we all know led cahorts of 100 men into battle against the Germanic barbarian hordes. (I choose to conveniently ignore the fact that, according to Wikipedia, he only led about 60-80 guys.)

Also, according to Wikipedia:

Centurions had to be literate, have connections (letters of recommendation), be at least 30 years of age, and had already served a few years in the military. The centurion in the infantry is chosen for his size, strength and dexterity in throwing his missile weapons and for his skill in the use of his sword and shield; in short for his expertness in all the exercises. He is to be vigilant, temperate, active and readier to execute the orders he receives than to talk; Strict in exercising and keeping up proper discipline among his soldiers, in obliging them to appear clean and well-dressed and to have their arms constantly rubbed and bright.

I think it’s fair to say that most of us in F3 more or less either resemble this description or at the very least aspire to it. Congrats, I just paid you a compliment.

More importantly, though, thinking about Centurions also led me to reflect on the following from Matthew’s gospel in the Bible. I invite you to consider this with me:

Matt. 8:5-13 (ESV): When he had entered Capernaum, a centurion came forward to him, appealing to him, “Lord, my servant is lying paralyzed at home, suffering terribly.” And he said to him, “I will come and heal him.” But the centurion replied, “Lord, I am not worthy to have you come under my roof, but only say the word, and my servant will be healed. For I too am a man under authority, with soldiers under me. And I say to one, ‘Go,’ and he goes, and to another, ‘Come,’ and he comes, and to my servant,‘Do this,’ and he does it.” When Jesus heard this, he marveled and said to those who followed him, “Truly, I tell you, with no one in Israel have I found such faith. I tell you, many will come from east and west and recline at table with Abraham, Isaac, and Jacob in the kingdom of heavenwhile the sons of the kingdom will be thrown into the outer darkness. In that place there will be weeping and gnashing of teeth.” And to the centurion Jesus said, “Go; let it be done for you as you have believed.” And the servant was healed at that very moment.

As I considered this, I wondered to myself: do I share the Centurion’s faith in the power of the Word, His word?

Announcements:

– From Abacus: Below are the links for the team page and my personal page for Team Chepul Hill for the 1st Annual Charlotte Brain Tumor Race on Saturday, 3/22, at Freedom Park:

http://www.braintumorcommunity.org/site/TR?team_id=68643&pg=team&fr_id=2291&fl=en_US&et=bhsGuEgohJSByNdWVejv5A&s_tafId=67994

– Still a couple more spots for BRR. Contact Baracus if even slightly interested.
– The next time we do this workout I will figure out a way to make time for 100 burpees. Fortunately, we will probably not ever have time for 100 100 yd. sprints.

Beef . . . Stew

We started off with beef and ended with stew …. And a little Chowda in the middle. 11 strong men set out in the gloom to conquer the charge.

It went something like this:

Mosey around the loop and mix in some karaoke, head down to the track for a lap and some COP

25 SSH

15 Merkins

20 Squats

Mosey to the field for some Beef Stew:

Sprint 100 yds and back and stop every 20 yds for beef. Increase reps from 2 4 6 8 10, and decrease on return trip 8 6 4 2.

4 rounds

Plank Jack + plank

Burpee + plank

Squat + lbc

Merkin + lbc

Crab walk to 50 & bear crawl back

Mosey to wall and partner up

Partner 1 wall sit + air pres, partner 2 run across field, 10 hand release Merkins and run back, flapjack

Rd 2 partner 1 BTW, partner 2 5 knee slaps

Mosey to bleachers for 3 rds of steps + 10 lbc, 10 dips, 10 derkins

Rd 1 as you please

Rd 2 bunny hop 2 step

Rd 3 bunny hop 2 up 1 back

Mosey back to parking lot for Mary

15 flutter

15 HTH

6 inches

COT

Posted by YHC on behalf of Double D’s

Pay tribute with burpees

8 men arrived at The Maul to pay tribute to the beast.

The Thang:

COP

SSH X 25

IW X 25

Peter Parker Merkins X 25

Slow Lunges X 10

YHC asked Rolling Rock if he had ever been to the Murderhorn before.  He hadn’t.  So we ent.

Mosey out of Stonecrest to the base of the Murderhorn.

Scale the Murderhorn.  5 burpees at the top.  Descend.  Flutters until the rest of the pax arrive.

Scale the Murderhorn.  10 burpees at the top.  Descend.  LBCs until the rest of the pax arrive.

Scale the Murderhorn.  15 burpees at the top.  Descend.  Dollys until the rest of the pax arrive.

Scale the Murderhorn.  20 burpees at the top.  Descend.  Rosalita until the rest of the pax arrive.

Indian Run to the top.  Dying cockroach until everyone arrives.

Mosey back behind the movie theater for some wall walkers with verkins at every crack in the pavement.

Peoples chair

Another set of wall walkers + verkins to finished off everyone’s shoulders.

COT

Moleskin:

YHC has been travelling lately and enjoyed making a trip to the Maul for the first time in a while.

The behemoth turns babies into boys, boys into men, and men into monsters.

Mic Check wanted to rename the hill by removing the N.

Everyone had fun.

Announcements:

Check Monday’s backblast to learn more about the race that Frack and The Witness are preparing for and how you can help them raise money for Make A Wish.

 

 

Preblast: Devil’s Turn

So the Thornruck is over (proud to say RT and I made it through) and the Mudrun is on the horizon.  Now is the time to work on our VO2 max again.

The plan is to emulate the high intensity running (with some waiting) that will be present in the Mudrun.  Warning to the purists out there, this will not be a scientific workout.  It is raw and basic.

The plan:

– Launch from the greenway lot at the corner of Rea Rd and Bevington Pl at 5:15am (Haggis and Wingman plan to arrive early so you do not run us over)

– Get in a good 1 mile fellowship pace warmup

– From then on, every uphill should be a sprint with a recovery jog until everyone is back together

– If the leaders reach the next hill before the last person regroups, circle back until everyone can sprint the hill together.

– Once at the S. Charlotte Middle school track, we will divide into groups according to what you desire.

Option 1) 15min boot camp for those on the 4-mile plan

Option 2) 400m (1 lap) intervals with 1/2 lap recovery (5 intervals total)

Option 3) tempo pace 8 laps of the track

– On the way back, repeat the hill intervals and regroup until we reach Bevington Pl and then jailbreak back to the parking lot.

There’s An App For That?

(Haggis posting for Philmont)

16 men and an iPhone gathered in the gloom for yet another frigid fun fest in the Winter Without End.  Sporting new smokeboots and the now-familiar not-gonna-shave-it-till-the-weight-comes-off beard, YHC readied for Q #2.  The QIC-ship realization generated the first memorable quote of the morning:

“Philmont’s on Q?!?  That’s really scraping the bottom of the barrel.”

So with those words of encouragement, off we went!

The Thang:

–       Run down the hill to the Marriott packing lot for a little warm up.  Feels good to be at the front of the pax for once.

–       SSH x 30.  Felt good at 25 so kept on going.

–       Imperial Walker x 20ish.  Now out of breath.

–       Unveiling of the first iPhone app.  Pushups Coach.  YHC is using this app to work up to 100 Merkins.  App has 6 week program of increasing number sets and reps of Merkins.  Today was Week 2 Day 3.  Start with 14 good form Merkins.

–       Mosey on down to the lake to get out of the wind.  Second memorable quote of the morning:

 

“Philmont is that your jester hat jingling in your pocket or are you just glad to see me?”

 

–       Unveiling of iPhone app #2.  7Min:  A 7 Minute Workout.  Series of 12 exercises for 30 seconds each with 10 seconds in between (or plank if you must MM):

 

  • SSH x 30 seconds
  • Peoples Chair x 30 seconds
  • Merkins x 30 seconds
  • LBCs x 30 seconds
  • Step ups x 30 seconds.  Overachievers jumped up.
  • Squats x 30 seconds.  Introduction of 3rd app:  Squat Challenge.  30 days to 100 squats.  Today is Day 1.  30 squats.
  • Tricep Dips x 30 seconds
  • Elbow plank x 30 seconds
  • High knee ups x 30 seconds
  • Lunges x 30 seconds
  • Plank right arm right leg then flip
  • Side Plank x 15 seconds, flip, 15 more seconds
  • Unveil the pocket jingling – Philmont’s “Drop and do 5 burpees” Whistle.  Will allow him to catch up.
  • Complete round #1.  Run around the lake to celebrate.  Many whistle blows.

 

–       Round 2.  This time YHC realized he could pause the application.

  • SSH x 30 seconds
  • Peoples Chair x 60 seconds.  Finally heard some grunts and groans.
  • Merkins x 30 seconds
  • LBCs x 90 seconds
  • Blow the whistle.  5 burpees on your own.
  • Squats.  Pause on time.  Day 2 of Squat Challenge = 50.  Counted by Freehlys Comet.  More groaning.   YHC smiles.
  • Tricep Dips x 60 seconds.
  • Elbow plank x 45 seconds
  • High knee ups x 30 seconds
  • Lunges x 30 seconds
  • Plank right arm right leg then flip
  • Complete round #2.  Run around the lake to celebrate.  Pax takes off leaving YHC in the dust.  YHC then calls out “you’re going the wrong way” and turns around.  Soon meets Haggis running quite fast about 100 yards from the finish and heads back.

 

–       Round 3.   By this point YHC did not know if he was pitching or catching.  May be missing some details.

  • SSH x 30 seconds.
  • Blow the whistle.  5 burpees on your own.
  • Peoples Chair x 60 seconds.
  • Merkins x 30 seconds
  • LBCs x 90 seconds
  • Blow the whistle.  5 burpees on your own.
  • Time’s up.  Mosey on back to the ranch.  Navigate around scary Rodgers Builders trailer.

 

–       Plank up and wait for YHC.

COT

Moleskin:  This was post #125 for YHC.  Fartsack, travels, weather and a nagging cold combined to slow my pace since first of the year.  Thanks Haggis for voluntelling me to Q.  Felt great to lead and even better to finish.  Only 136 days remain until Philmonts Big Adventure.  20 pounds to make my weight goal and lose the beard.  No way I would be this close without F3.  Thanks.

In Honor of Angler

(…posted on behalf of Checkpoint…)

6 strong and motivated men assembled in celebration of the THORNRUCK and Angler’s accomplishment. While the pre-blast had some people confused into thinking that this was to be a recovery day with a lot of 2ndF, that was not the case. The only promise made was that we would not be doing a repeat of any activity that brought us misery at Friday night’s GRT. So no hydro-burpees, log carrying, aqua-tunnel-of-love, buckets of gold or log rafts. Fortunately for those that believe 67 hours is adequate recovery, that left us plenty of options. We would not be discouraged by cold and wet conditions this morning. The request to bring stories of GRT was simply to give us something a little longer than a ten count when needed – which was often.

The Thang: (Note all counts and distances in honor of Angler’s age)

  • Run 140 yards and then circle up (YHC was immediately called out since we ran at GRC to which he replied “but you are dry today”)
  • Side Straddle Hop X 70
  • Imperial Walker X 70
  • Run 70 yards
  • Dips X 35
  • Run 140 yards
  • Dips X 35
  • Run 70 yards
  • LBCs X 70
  • Bear Crawl 70 yards
  • Burpees X 35
  • Ruck Tricep Extension X 35
  • Duck Walk 70 yards
  • Ruck Curls X 35
  • Ruck Bench X 35
  • Lunges 70 yards
  • Ruck Upright Row X 35
  • Mountain Climbers X 70
  • Crab Walk 70 yards
  • Bent Over Ruck Rows X 35
  • Low Slow Squats X 35
  • Jack Webb ladder (1 merkin+4 air presses) up to 13+52 in honor of YHC’s age (455 total reps)

COT

AAR/NMMS

It was great to see everyone out there this am. We definitely needed a few GRT war stories to give us a breather at times during this routine. The Pax seemed quite happy we were stopping at YHC’s age instead of Angler’s on the Jack Webbs. Proud to have been with GRT’s latest rock star, Angler, at THORNRUCK and today. He only needed 67 hours of recovery. Also happy to see Package’s legs were operational again after the freaky symptoms of his hypothermia on Friday night. That was not the night to have the lowest body fat on the team. Good to see him and Clueless not be intimidated by the wet cold today. Crabcakes was really sad that we did not have any coupons to carry this morning. We should have stacked a few bodies on top of him to make him feel at home. Dora was all happiness, still basking in the glow of Fort Bragg Heavy followed by Thorn ruck 2 weeks later. YHC presented him with the team weight (pipes and chains) and he was like a little kid at Christmas – it’s the little things that make Dora happy.

YHC will be back on Q Friday – do not be deceived into thinking it is going to be 2nd F.

20/20/20 – Merkins Are Your Recovery

20/20/20 – Merkins Are Your Recovery
Partner up with someone of like speed
20 Two handed swings
20 Lawnmower Rows (20 each arm)
20 One-handed Push Presses (20 each arm and audible to two-handed if needed)
KB Merkins until the Pax finishes
Repeat x 3
Sprint around the track, loser does 10 burpees while winner does speed squats until burpees are completed
20 Racked Squats
20 Tricep Extensions
20 Two Handed Curls
KB Merkins until the Pax finishes
Repeat x 3
Sprint around the track, loser does 10 burpees while winner does speed squats until burpees are completed
20 Upright Rows
20 Lying Pullovers
20 Single Arm Chest Presses
KB Merkins until the Pax finishes
Repeat x 3
Sprint around the track, loser does 10 burpees while winner does speed squats until burpees are completed
Mary –
30 KB (Navy Seal) sit-ups per GRC 943 on up/down call
Lemon Squeezers on up/down call
20 KB Flutters
20 KB (Navy Seal) sit-ups on up/down call
As many Merkins as possible in the last minute
Moleskin:
This was not the best weather…that story is getting old this winter, but the Skunkworks men pushed through regardless as usual!  It is always an honor!  It was great seeing my Brothers that came and supported the Area 51 and greater Charlotte F3 Pax that participated, suffered, and were made better by the GRC (Thorn Ruck) on Friday night at the Whitewater Center.  Below is my write up that I sent to my suffering Brothers/Thorn Ruck GRC Team that were by my side.  I apologize that it is so long, so reader beware, but I do recommend participating in a GRC…at least once!
Brothers,
Thank you all for your thoughts, and as the hours have ticked away since Saturday, I have had many new revelations.  Thank you to the Spearhead men that set this Custom Challenge up, it was awesome, terrible, and life changing all in a span of 13 hours.  Not many people can say they have ever gone through something like that, and I am truly thankful for all the men who stepped up to go through the challenge together.
It was an amazing group with so many Herculean efforts put forth to make sure that The Log or our other coupons never touched the ground and that we completed our task.  It reminds me of the visual talked about with the body of Christ…someone has to be the eye, the ear, the arm, the feet, etc. for us to function and accomplish advancing His Kingdom the way He intended.  If one doesn’t do their part, we cannot accomplish our goal of the race set before us.  We can’t all be the same part, but all are necessary and priceless.  Thank you for doing your part!!  A special thanks to Calypso, Jolly Roger, and Donkey Kong for swapping out to give me a rest, and for everyone’s encouragement.  I unfortunately missed the pre-ruck events because I was out of town and got back on Friday, I wish I had met more of you beforehand to know your names during the event.  I hope to see all of you again in the future.  The GRC proved to me how many first class men there are that make up F3 and Spearhead!  To my Area 51 Brothers that I regularly train with in the gloom, you guys are awesome and make F3 something I truly look forward to every week!  It was awesome to have so many of you come out for the welcome party and for your encouragement!
Regarding the peninsula on the Catawba river; you probably already know this, but we are all broken and selfish people that must fight against that temptation every day.  Whether it is self-preservation, greed, lust, or pride, but we all struggle with it.  In the Bible it says that, “All have fallen short.”  All means ALL…and we are each on our own journey with different circumstances that we either answer the call, or sometimes fall short.  The most important thing is to learn from our mistakes and sufferings, and to not make the same poor choices again…make better ones next time.  We are called to go through all trials joyfully because through them we are purified, we become better because of them.  We don’t grow when things are easy, we grow when life is hard.  The impurities are separated from the pure gold only through melting by fire.  The worst thing you can do is to continue to make the same poor decisions; the beautiful thing is that the ones that didn’t answer the call to get in the ice cold river at ~4AM (I was one of those) were all quick learners.  We changed and made better sacrificial decisions after the peninsula, choosing to put others before ourselves.  It’s not where you were in your past, but in what direction you are now moving that matters.
The Log and logs made me think of Christ carrying the cross, carrying my sins.  He was tortured, beaten, flesh ripped off His body, spit upon, and cursed by the very people He came to save.  How He carried the weight of the cross and the world’s sins is pure amazement to me, especially since He did nothing to deserve it…but He never gave up on accomplishing His purpose, He never gave up on me, and He won’t ever give up on you!  He will pursue you until you finally reach your breaking point when you realize you can’t do it on your own, through only your strength.  You need Him first and foremost, and you need a community of Brothers (and Sisters) surrounding you to help you when you stumble, to pick you up, to encourage you, to sometimes carry your load to allow you time to recover from the pounding of the waves that can be at times unrelenting.  We saw Brothers doing that for each other on Friday night and especially on Saturday morning!  I pray we all decide to lean on Him in all situations, for His strength to make it through this hard, broken world.
Please honor our Veterans, current servicemen, policemen, and fireman…they all willingly have said they will give up their lives to serve and protect us, and they don’t ever get the true thanks and appreciation they deserve.  Calling on the VA Medical Center in Salisbury, I have spoken with many great men who have recounted the same story as Angler’s about how poorly our country treated the Vietnam Veterans when they came home.  It makes me so angry and sad to see how selfish and unthankful much of our country has become.  Please also remember in your prayers the men and women who did mot make it home.  Both Angler and Radar are heroes that made that choice with whom I am so thankful for.  I have taught my boys (8 and 10 years old) that whenever they see a servicemen, Veteran, policemen, or firemen, they should always make sure they go out of their way to tell them, “Thank you for your service.”  They deserve it more than anyone!  I hope we can all at the very least say those few words to show our appreciation.
We need to make this city, nation, and world better by being sacrificial, servant leaders.  As men, Christ has called us to lay down our lives for our families as He did for the Church…my question to you is, “Will you do it?  Will you love sacrificially and serve your wives and children?  Will you take it a step further to love your neighbor or a stranger?”  Without true authentic love for others we are bankrupt, self-serving, and we end up miserable.  Don’t love someone because they will love you back, do it because true love doesn’t ask for anything in return and you want to make that person’s life better.  We must make the choice now that it will start in OUR homes…that we will serve The Lord, our families, and others with excellence in everything we do!  You will leave an amazing, generational legacy if you do!
If you are not part of a 3rd F group…I urge you to start coming to one.  That is where truly authentic relationships happen.  Where you get to know Brothers on a deeper level than just workouts or coffeteria/HDHHs allow.  It is about being there for and encouraging your Brothers when they are struggling, helping them as well as yourself to a better life.  Thank you all for the men you are, and the experience that the GRC gloom gave me on Friday night!
God Bless you and your families, and to God be the glory!

Slop

16 strong posted at DMZ for some St. Patty’s pain.

The Thang:

Run to Carmel for warm ups:

SSHx30, Imperial Walker x 20, Mountain Climber x 20, Diamond x 12

Run to field.  Abort.  Almost wiped out in the slop so back to lot for Hoops Drills:

Run to each hoop for excercise, 5 burpees at the end, run back:  Merkins x 10, All Cotton Sit Ups x 10, Carolina Dry Docks x 10, Squats x 10, Burpees x 5

Run to back hill, partner up:

Partner 1 balls to the wall, partner 2 run to bottom fence and back,  Rinse & Repeat x 4

Run to side street for Jacobs Ladder x 6 with Burpees.

Mary:  Russian Twist (Swiper), Heels to Heaven (Snowflake), Slow Sit Up (Hamlet), Dolly x many (Skywalker)

Moleskin:

Great work out brothers.  Appreciate the mumble chatter to keep us going.

Playing in mud is one thing, but not being able to stand is another, the audible didnt slow us down.

Boomer was able to keep his Irish hat on through the full churn.  Impressive display.

FOD

Stuck In Neutral

Most Foxhole workouts involve a good deal  of running, and Rock Thrill and Champagne punished the pax over the last 2 weeks,  Today, we dialed it back a bit and kept the mileage low.
Lots of reps, most of which I cant recall in order.
Quick warm-up lap around parking lot w/ KB to circle up (ok, a little running)
COP
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20

Extended COP
2 hand swings x 20
merkins x 10
2 hand overhead press
squats x 15
Plank rows (left) x 15
5 burpees
Plank rows (right) x 15
5 burpees
Hammer curls x 20
mountain climbers x 20
Upright rows x 15
squats x 10
Goblets squats x 15
5 burpees
Standing rows x 10
merkins x 10

Partner up for Catch Me If You can around lot
P1 sprint w/ KB
P2 = 5 merkins, tag partner and flapjack

Mary w/ KB
Dolly x 15
LBC x 20
Mason Twists x 10
Flutter x 15
Rosalita x 15
Dying Cockroach x 10

Round 2
2 hand swings x 25
merkins x 10
hammer curls x 20
10 burpees
upright rows x 15
squats x 15
KB deadlifts x 15
merkins x 15
Tricep extension x 15
mountain climbers x 20
1 hand swing x 15 (left)
10 burpees
1 hand swing x 15 (right)
10 burpees

Lap around lot to head back home
COT

Moleskin
Welcome to Foxy Lady, good to have you.
Hope all enjoyed the break from the sprints.
Shout out to HB, recovering from GRC.  Good job brother.

Announcements
Frack & The Witness are logging some serious miles in an upcoming 24 mile hike to support Make A Wish.  Help them reach their goal.  All the money stays local:
http://trailblazechallenge2014.kintera.org/faf/donorReg/donorPledge.asp?ievent=1087275&lis=1&kntae1087275=C3999450C83A4591978BD6954C9C6708&supId=402488014&emaillogid=7568958977

Abacus and Chelms race to support brother Bill and brain cancer research.
http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694

MT

 

 

 

 

 

 

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