The combination of Chelms asking for something different and last Friday’s leg beat down by Frazier, I figured the Centurion faithful were ready for some upper body work. So after a quick disclaimer 18 PAX and I were off.
The Thang:
Mosey to the gravel lot (the one for whatever reason we never use) to begin the warm up: SSH x 15, IW x 15. Then mosey to the benches for low slow squat x 15 and step ups 10 each leg.
Mosey to the road along side of the football stadium and at each speed bump choose from either merkins, wide arm merkins or diamonds. 15 at each speed bump then mosey to little lot for plank a rama led by Mermaid.
Mosey across the street to grab a rock and head down to the field.
Hammer Curls, Shoulder Press, Triceps Extension, 3 x 20 followed by a triple lindy (each previous exercise combined) 20 OYO. Lift the rock over head and walk into the middle of the field.
In the middle of the field, Bridge Press, Bridge Pullover (with the rock) 3 x 20, then a double dog dare, (each previous exercise combined) 20 OYO, recover, put the rock down, 10 burpees OYO. Lift your rock over your head and lunge walk to the other side.
On the other side, another round or Hammer Curls, Shoulder Press, Triceps Extension, 3 x 20 followed by a triple lindy (each previous exercise combined) 20 OYO. Lift the rock over head and walk into the middle of the field.
In the middle of the field, Squat curls, Bridge Press, Bridge Pullover 1 x 20 then lunge walk with rock over head to where we began.
Put the rock down for some Jack Webb. Merkins and Shoulder Press without the rock for 5 sets, then down the ladder with the rock for 5 more sets. 10 more burpees OYO
Mosey to the little lot for some fun with pavers. Pick a paver of your choice for front shoulder raises, truck driver, and halos. Then a Triple Lindy with those exercises. A set of curls and then some mary with the pavers (LBCs and dying cockroach)
A brisk jog around the stadium to finish the morning, circle up and count off.
Thank you Fire Marshall Bill for taking us out.
Many announcements: Memorial Day convergence, Providence Presbyterian service project in the morning, and F3 men going on a mission trip.
I appreciate Chelms and Margo allowing me the opportunity to serve.
Graffiti is going to be lead Goat for tomorrow’s Mountain Goat experience! Here’s what he has planned:
1. Warm-up and some stretching; head to the track
2. 2 x 200 at I-pace with 200m recovery after each
3. 8 x 400 at I-pace with 200m recovery after each
4. 2 x 200 at I-pace with 200m recovery after each
5. Cool-down and stretching; DONE!
17 pax came out for a humid filled am.
Below are their stories
COP
15 IW – CAD
15 Merkin – CAD
20 MC’s – CAD
Mosey over to church across the street
Partner up
One runs down Windyrush
One runs down Etheridge
Hand Slap Merkins – 15 when meet
Jump squats when returning to start.
X 2
Run again – 15 Derkins
11’s on Rea Forest
CDD at the bottom and Merkins at the top
Run Summerlin – 10 Merkins at each light post – 5 posts
Mosey back to launch
LBC’s 20 – CAD
Merkin 10 – CAD
Freddy Merc’s – 20 CAD
Dollie’s – 20 CAD
COT
Mole of Skin
There was some discussion at Death Valley yesterday about my q today. I was trying to get 3.5 miles in for the pax. Mainly because I am a little nervous about #BRR. Good Group out there. A lot of the guys were really helping each other out and it was great to see some new and old faces in the crowd.
Buttermaker and Cheese curd had plenty of mumblechatter directed at my watch and other apparel. I like to plan for things and was wearing probably too much gear.
I made Puddin Pop a little nervous about the other route and made him confirm like 40000 times that Rea forest cut through back to rea Thanks for running that out.
Queen of course was up front on the 11’s. I kept asking him what number he was on because I was tired of the 11’s probably at 5.
Felt a little bad for tackling dummy. He was at death valley for Swiper’s q and didn’t want to run too much. Sorry man but great work!
Posh welcome to Hydra. Nice work, even though you are Champagne’s friend we won’t hold that against you.
Summary
116 men, which consisted of almost all of SOB / Indian Land (less Pebbles of course) and a few from Area51, converged upon Stonehenge Saturday for Mr. Bean’s 2yr Anniversary of joining F3 Nation. It was a sight to be seen, a workout like none other in the history of F3 that ALMOST didn’t happen.
Earlier in the week, Mr. Bean’s tyrant boss Haggis requested Mr. Bean go to work Saturday at a trade show for ‘The Stone Man’ in Kickapoo, Kansas (real city) as the company expands its outdoor living from outdoor patios to stone-chipped port-a-potty’s. Bean rightfully complained about getting such a crappy mission so far away, and convinced Haggis that his company’s marketing dollars would be better well spent at a different trade show in the city of Intercourse, Pennsylvania (real city) where he could take the redeye directly into… quickly. Haggis agreed, withholding the information from Bean that he himself did not pick that trade show because the population demographic there was nearly 100% men, but told Mr. Bean that he needed to get there at noon Saturday, leaving Bean little time to lead Stonehenge, get to the airport, and be at the trade-show. Mr. Bean decided to save some precious time by wearing his Stone Man uniform, the Scottish Kilt (#nounderwear) to his Stonehenge Q. Haggis felt that it would be great solidarity and marketing to also wear his kilt to the workout, so he obliged as well. Here is what went down:
The Thang & Moleskin:
6:02am…. Where is Mr. Bean? PAX are standing around looking at each other for who is going to substi-Q. Finally, Bean speeds into the parking lot, slams on the brakes, and sprints full-speed to the PAX, kilt flying in the wind and baring both hairy cheeks #notfacialhair. After a quick disclaimer, of not being a professional, and to exercise at your own risk, the PAX was off.
5 exercise rotations:
– PICKING DAISIES: Walk to an open field, one person finds a daisy in the field, squats down, plucks it out of the ground, and puts it in a vase. So nice, each PAX making flower pots for their M’s on Mothers’ Day…. Cheddar was heard saying, “flowers? My M prefers a cheese log for Mother’s Day… FROM PEPPERIDGE FARMS!” The rest of the PAX went with the flow since they did not remember anything for their M’s.
– CAKE POP CURLS: no you won’t find it in the Lexicon, these were literally cake-pop curls… Mr. Bean had bought hundreds of these from Costco, which they were on sale, for being a week old. PAX were to have arms fully extended, curl a cake pop to your mouth, and eat it… AMRAP. Mario, being the college kid, ate as many cake pops as possible so he wouldn’t need to pay for any more meals for the day #metabolism. Mighty Mite threw a bunch of them in his backpack, and decided to increase the weight on his ruck to 150lbs.
– ROSALITA: yes, this is in the Lexicon, but thank goodness there aren’t any pictures of the exercise. Paired in the same group, both Bean and Haggis had their legs exceptionally high during the exercise, with their kilts riding up to the waistline. YUCK! Think you would have to rename it, Ballz to the Sky after that. Several PAX in the group spilled merlot at the sight, with the exception of Freyley’s who was too busy clearing out PAX from a certain smell, and like a cool customer, just covered his eyes with his signature sweat towel.
– MACARENA: whuttt? Bean literally pulled out his phone and a Bluetooth audio speaker, and started playing the Macarena song, to which the PAX were supposed to dance the same way in cadence (touch L opp-shoulder, touch R opp-shoulder, touch L hip, touch R hip, L hand behind head, R hand behind head). Mic-check grabbed a twig, pretended it was a microphone, and started beat-boxing…. Speaking of boxing, Wild Turkey decided to modify the exercise and shadow-box on the side. Loogie saw WT looking for a fight, and went to grab some kettlebells to throw at someone. That confused Voodoo and Argonaut, who also went to their cars to get kettlebells, thinking it was Foxhole. In the pandemonium, Bratwurst and Frasier just stopped dancing and ran home as fast as possible at SWIFT interval speed. Commish needed to step in and break up the raucous, and threatened to fine everyone, for which he has booed incessantly like Roger Goddell.
– PARTNER CARRIES: point blank, no one would partner with Bean or Haggis in their kilts #notummysticksgame . OneNiner and Ringer complained because they had to carry Pebbles AGAIN like they had to carry him during all 5+ miles of the mud run! Madame Tousseau would have carried Outback, Hard Hat, and Philmont … IF he was there #FAIL.
Relay Races:
PAX were to run to the top of the Premier Deck from the new YMCA, which is up Bagpipe Hill and back, until completion by all PAX
– Once order was restored, it got crazy again…. Tuck ordered a UBER to take his team to the top and back, but the Uber driver wouldn’t pick him up because he didn’t have 12 car-seats for all of Tucks 2.0s.
– Market Timer called in a favor from The Uptown Cabaret to have their courtesy shuttle take his team to the top of the deck, at a very slow pace, given that there was still a party going on in there.
– Paper Jam looked at all the pandemonium, and took Big Tuna to go cut pasta for his Ziti party, rather than take part in these shenanigans.
– Champagne was having none of this mess, ran to the top of the premier deck, and tried to deadlift several cars parked on the lower level. No wonder we get kicked out all the time.
– Fireman Ed’s and Fire Hazard both did Fireman’s Carry up the hill, although it looked like Fireman Ed was doing all the carrying #cankle . Fire Hazard offered to let Fireman Ed ride on the handlebars of his bike, but before Fireman Ed could hop on, Bean cut in line and hopped on the handlebars… facing Fire Hazard. DOH!
– Only Gumbo stuck to the plan and headed up the bagpipe hill to the deck, per the called exercise, and beasted the workout… because of 116 men, he was the only one who completed the exercise. He was driving a handi-van though since he was on the IR… get well brother.
– JRR Tolkien ran to the top of the premier deck, and stayed there… going up and down, rather than running back to the Y, confused it was not the Muthaship. Later, JRR Tolkien explained he was looking for Pebbles who he thought might have gotten lost as the 6, but Pebbles was actually not there, having, in his own words, “Fled the Carolinas to avoid the Black Diamond workout”.
More Moleskin:
What was going on today?!?! It was a crazy day… and that wasn’t even all of it. Bevo ripped off his shirt, and flat out looked like Duane “The Rock” Johnson with his Brahma bull tattoo.. until he thought it was a Richard Simmons workout, and screamed “I’m a pony!” at the top of his lungs. Strange Brew tried to do the same, but that dripping wet white t-shirt got stuck on the top of his head, and he needed Lex Luthor to use his superhero powers to rip it off. Stumpy was trying to sell every PAX a suit from Belk, and JRR Tolkien was just giving suits away to Wild Turkey who was so excited he did 100 chinooks. Pebbles was tapering for another race that was occurring in 7 weeks and wasn’t there. JRR Tolkien was praised by all the PAX all workout long, when they called him a S.O.B. for an hour (different meaning) #lovethePanda. Honey Bee had the runs… no, not running… “the runs” and had to stop at every business establishment for a #2 deposit. Bunker brought his shaving cream and tried to Q-jack the workout into getting more PAX to go bald like the rest of the bolo-head crew (Market Timer, Honey Bee, Outback)… they settled on holding Wingman down to shave off that feces filled beard of his (it’s true, there’s research on big beards). Haggis set the new Strava record for fastest segment up Bagpipe Hill, in a kilt. And Mr. Bean, well, he would have made the Queen proud today with his Q, and maybe the Prince, but we’ll never know #sorrydead.
COT: Mr. Bean graciously thanked all of F3 Nation for having formed such valuable relationships over the past two years, and encouraged the rest of the PAX to keep up their fitness. All the PAX agree that Mr. Bean has been a staple of F3 SOB, and a real brother. Part of the reason JRR Tolkien even comes to SOB workouts living clearly in A51, working in MECA, and driving through METRO is from guys like you all and Mr. Bean. Let’s keep this good thing we have going fellas, and lets grow it to other sadclowns. As an aside, earlier in the week, Bean committed himself, now healthy, to becoming a top tier 40+ yr old again, and JRR Tolkien and all of us should be holding Bean to that in 2016!
***Oh, and Mr. Bean, we are still all waiting for your Stonehenge Backblast from this past Saturday. get on it.***
SYITG ~J.R.R. Tolkien
Announcements:
– Ragnar Race… you have until end of day Saturday 5/14 to tell JRR Tolkien HC or Maybe or find your own team to run on. See A51 newsletter.
– Mr. Bean has next Black Diamond Workout, as he takes the reigns from Bratwurst….. date TBD
– F3HotTubs HyBROTherapy… talk to JRR Tolkien
17 came to bust a move at the Meathead on this fine sweaty morning. 21 if you count the dude in the creepy white van meeting with the other dude in the car at 5AM or the other two people who sat in their cars and watched us for the last 20 mins. But since they didn’t participate, we won’t count them, because we only count people who participate in the workouts (right TR?)
THANG:
Warmup by the cars in an uncomfortably tight circle, keying up the “Vintage Hard Rock Workout Mix” I downloaded from Rhapsody late last night:
– SSH X 20
– 10 swings
– IW X 15
– 15 swings
– 10 Good Mornings
– 20 swings
– 15 Goblet Squats
– 5 C&P per arm
– 7 snatches per arm
– more swings ?
Next, we collected all 827 kettlebells that the pax had brought out #hoarders and moved over to 6 perfectly arranged cones that I had configured for gear stations. After challenging the pax to arrange themselves in teams of 3 and assemble their team by a cone of their choosing, we found ourselves in a state of perplexity. I had figured on 5 teams of 3 and one team of 2 . However, we are a gregarious bunch, and ended up with 2 groups of 4 for 5 total teams. One group then complained that there were not enough cones (when there were in fact 1 too many) and proceeded to gather in a un-coned area. So we had 5 teams, 6 cones, and one un-coned group. #leadership
– Station 1 (timer) – Prowler sled, Hairburner Plates, Heavy Farmers Carry
– Station 2 – 60lb sandbag shoulder hoists
– Station 3 – Goblet Squats
– Station 4 – Snatches
– Station 5 – Swings
We ran through these for the next 30 mins, switching the exercises at the stations. I don’t remember exactly what we switched them to, but some of the pax went with
– standing around
– talking about soccer
– farting
– snot rocketing
– staring at the lady in the car
– lying on the ground
– complaining about the righteous classic rock playlist
– bleeding (this was me)
We also did some doubles, which were a nice touch.
Finally, we ended with a set of (20 swings + 10 merkins) X 5. Perfect form was exhibited by all on the merkins.
SKIN:
Meathead Qs always make me a little (more) squirrely than normal, probably because there is nowhere to hide. Maybe it’s because it’s hard to pass out in your truck bed when you have to stand in the middle of the circle, which is my go–to crutch. Anyway, it’s alway funner than I thought it would be. Hope you boys got a good sweat.
Setting up all of that gear that TR graciously left for me took longer than I thought. Good thing Dollywood was there to watch me from his running car for 10 mins until he finished his Angry Birds game and came out to help.
According to NCDOT regulations, we may be exceeding some allowable Gross Vehicle Weight Ratings based on the sheer volume of kettlebells that guys are bringing out.
The Prowler sled is a good one, but sometimes a little hard to work into a larger group. I believe that everyone got at least one turn. I know Turkey Leg did. I think he melted the rubber off of his Roos trying to push that thing back up the hill.
Quote of the day was from TR regarding the “Vintage Hard Rock Workout Mix” that we were jamming to. “Is this John Boy and Billy?” I think it is the exact same playlist they use on the 99.7 Fox station that we all listen to in secret. I will mention that he was looking quite spry this morning, a large deviation from the pic that Skywalker posted on Twitter last night. That spray-on beard coloring is no joke.
HEY BIG MAN, LET ME HOLD A DOLLAR!
ANNOUNCEMENTS:
– Service day 5/14
– Sign up to help with a LEAP team this Summer
– HH
In a clandestine group text message, the regulars tossed around the idea of a one-time change of “scenery” for #F3GhostRunner. Now there are some that don’t like change…that’s ok. And this change of location does venture from @F3Area51 into the very heart of @F3SoB land. Both these facts were met with great anxiety yesterday after a tweet made tonight’s launch point public information.
But, considering #F3GhostRunner isn’t even official for another couple of weeks, we press on with the one-time move. A rogue workout? A rogue invasion? Or the opportunity to enjoy a different route with those we used to run alongside?
We’ll meet in the parking lot of the BI-LO on Elm Lane, across from The Village at Robinson Farm and St. Matthews, (official address is 8620 Camfield St) and launch at 7:30pm. All the routes will be out and backs down Ballantyne Commons Parkway into BCC East.
4 Mile Option – http://www.mapmyrun.com/routes/view/1072583248
5 Mile Option – http://www.mapmyrun.com/routes/view/1072565364
6 Mile Option – http://www.mapmyrun.com/routes/view/1072569362
Afterwards, we’ll enjoy some #2ndF on the patio at BSH.
NOTE: One-time location change was cleared with the #F3GhostRunner site-Q.
Devil’s Turn ventured into “new” territory this week. The “new” route is affectionately known as The Village. I didn’t see any cops or construction workers or people dressed up in a headdress on the route (the younger folks like Mario are going to have to google this reference)…but I did see hot tub pics of Tolkien on Slack. #burnedretinas #pleaseGodwhy #nomorenipples (no harm Tolkien…keep the invites coming. I’ll show up eventually and you can make fun of my soft pasty white body).
It’s getting hard to find new routes out there….Hairball did it a couple of months ago with The LC (which is an awesome route), but it’s getting harder to find new ground out there. YHC took it upon himself to find some new running routes and inov-8 (shameless plug…please send free shoes). I thought I was super original until half the Pax was calling it their old stomping ground and was well aware of the course. Oh well…not so “new”, but it’s adds another choice to the cycle and I didn’t have to worry about anyone getting lost. #doublearrows #Qlikestobeprepared
The Thang:
I was working out the kinks of the new route so I was a little concerned with timing, but the new area has several different routes that can be used in the future. The goal was to run some hill sprints, run some laps, and finish with more hill sprints.
Start out with a mosey on Bevington the OPPOSITE way we normally go. Cross over Elm and stop at the second sidestreet. There’s a nice little hill to attack. Probably a 150-200 meter sprint (some folks need to google the word sprint) straight up hill. Hit that hill twice to get the legs and lungs burning to start. Next stop is the corner of Bevington and Carswell for instruction. There’s a nice loop on Bevington to Baybrook to 51 to Carswell that is right at 1.75 miles. Directions were to hit that loop twice (3 times if you were feeling frisky) and then head back to the start for hill sprints until time is called. The last round of hill sprints didn’t go as planned as a few folks were standing around…I’ll channel my inner-Haggis to yell at folks next time. #tuckyourarse
Moleskin:
14 Pax showed up today…nice numbers for DT. Must be the Q…must be the new route…must be people wanted to support DT on a Black Diamond Thursday. Either way, I’ll take it.
Subtle mumble chatter at the start, “where are we going”, “what are we doing”, “does Bunker have any idea what he’s doing”, “why are all the bald guys wearing yellow”, “when do we start making fun of Tolkien”….who knows if all of that was really said, but I heard some of it inside my own noggin this morning.
Prohibition was familiar with the route. “Hill repeats…nice” was a quote I heard from him this morning. He seemed to “enjoy” the hill sprints, and was very familiar with the route. Good to see you out there this morning.
HoneyBee and Haggis were heard saying, “the challenge is 3 laps”. As soon as I heard that I knew they were doing 3 laps without question. The Stone Man and Stinger took off like a bullet right out of the gate. Everyone needs to watch out…Haggis has a new computer on his wrist. As soon as he learns how to work the dang thing (“Honeybee…what’s my damn pace on this thing”), records are going to fall. #stonecrushespanda
Mr. Brady went swimming this morning…or at least I thought he did. Thank you for the kind warning not to touch you during COT (www.shamwow.com).
Hairball and Stone Cold were strong again this morning. Running mid-7 pace on the laps while still having some nice morning chatter.. Stone Cold had the guns out this morning #sunsoutgunsout. YHC was running with this pace group and we had some nice momentum going. YHC broke off after lap 2 to make sure the troops weren’t lost, and those 2 took off on a strong 3rd lap. LongHaul was also part of that crew this morning…he was heard saying “I’m backing off on this second lap guys” and yet every hill he seemed to fly right by us.
Tuck snuck up behind us on the 2nd lap and joined in….#ifeeltheneedforspeed. He went to Tolkien’s doctor one time and she played with his toes…he’s apparently healed. She must have Seinfeld man-hands. Tuck and Margo were twinsies with a nice shade of orange this morning. The color really sets off your eyes guys…good choice.
Cheddar was out there this morning…good to see you at DT. I didn’t hear any keys this morning…maybe not carrying the extra weight helped with the speed today.
Frasier and Utah were running strong today. I’m not sure Frasier is mortal…is it possible that he ever gets tired? And every time I see Utah for some reason I want to yell “Omaha”….i’m not sure why.
Marvel also showed up to DT today…great having you out there. I love your movies and I really want to meet Black Widow. Please. Seriously…I really do. I’m not kidding…she’s super hot.
Another fine showing for Devil’s Turn. Thanks for the opportunity to lead.
12 came to experience a hill that will become a must for all AO within 2 miles. It needs a name!
Disclaimer given and we began.
The Thang:
SSH x 20; 3 burpees OYO
Mtn. climber x 20 (or something like that); 6 burpees OYO
Low slow squat x 20; 9 burpees OYO
IW x 20; 6 burpees OYO
Merkins x 20; 3 burpees OYO
Mosey over to Whitegate. Left on Calley Glen; Right On Five Knolls. 7’s with burpees at top and merkins at bottom.
Back over to The Rock parking lot to collect coupons. Over to the nearest baseball field for the Starfish. Get in 4 teams of 3. After completion of each station; pax are to run back to the middle and plank until everyone returns. Then merkins OYO in progression: round 1 = 5 merkins; round 2 = 10 merkins; round 3 = 15 merkins; round 4 = 20 merkins.
Stations:
– Thrusters x 30 and American Hammer x 30
– Diamond Merkins x 30 and Flutter x 30
– (covered patio benches) Dips x 30 and LBC x 30
– Lunge brick pass-through x 30 and Dolly x 30
Collect coupons and back to the cars. We have some time left and my intent was Mary; but a call was for the North Face so we ran up and Bear Crawled ~ 20 yards. Up and back to the AO for time. Wait – we have time for 5 burpees OYO.
Moleskin:
– The Rock was my second workout ever – about 4 years ago. But strange enough I’ve never led at this old school AO. Thanks for Flipper and Gummy for the EH.
– Twitter gets me in trouble. In my promotion I threw out the toughness factor so I had to come strong and make it tough. I think that was mission accomplished.
– That hill on Five Knolls is hideous. It will be frequented a lot and it should be. A challenge need to go out for naming.
– Great work by all. Thanks for letting me lead.
Not So Fast:
• Pre-Warmup
o High Knee, then 5 Jump Squats, followed by Burpee (4 minute duration)
Warmup:
• 40 Side Startle Hops
• 20 Imperial Walkers
• 20 Low Slow Squats
• Hold Plank for a long 10 Count
• 20 Grinders
Off to the Track:
• Partner 1 runs left to the middle of the track, Partner 2 runs to the right of the track, meet for 10 partner Merkins, then do the same at the bottom of the track (3 rounds)
• Partner 1 holds Partner 2’s feet while in a Plank, Partner 2 performs 25 Real Sit Ups, then Flapjack (3 rounds)
To The Wall:
• People’s Chair (hold for a minute)
• People’s Chair 50 Presses
• People’s Chair Right Leg High and hold
• People’s Chair Left Leg High and hold
• Lunge Walk across the Parking Lot
Hit the Curb:
• 20 Incline Merkins on the curb, then flip for 20 Dips (3 rounds)
Run Time:
• 2 Laps around the school
Ab Burn to finish it out:
• Left Side Bends (20)
• Right Side Bends (20)
• Russian Twist (20)
• Modified Heels to Heaven; Start Legs together, straight out, 10 degrees, then bring both legs up to your torso and hold (20)
• Bend Toe Knee Crunch (20)
• Palm Up Crunch (50)
Last minute:
• Shoulder Tap Plank
Posted on behalf of Squid
21 Men of Integrity posted at Anvil this AM. As a man of integrity, I was true to my tweeted word: Mileage low, Awfulness High.
Mosey all the way from the new parking area to the old parking area for quick COP warmup.
SSH and Mountain Climbers. No running so no need to hit the Imperial Walkers.
Mosey to rock pile and grab a lifting rock (BTW – If you can palm your rock, its not a “lifting rock”. No names but this may or may not have been the case with a few of you.) Return to circle.
Round 1:
20x Diamonds
20x Front Raises with Rock
20x Goblet Squat with Rock
8x 8-count Body Builder
Repeat this 3 times through then run ~50 yards out and back.
Round 2:
20x Staggered Right Hand on Rock Merkins
20x Overhead press with Rock
20x Tea Bag Squat with Rock
8x 8-count Body Builder
Repeat this 3 times through then run ~50 yards out and back.
Round 3:
20x Staggered Left Hand on Rock Merkins
20x On your six – Overhead Lat Pull with Rock
20x Flutter with Rock Press
8x 8-count Body Builder
Repeat this 3 times through then run ~50 yards out and back.
Round 4 – for the Girls:
20x Curls with Rock
20x Tricep Extensions with Rock
20x Romanian Dead Lift with Rock 10R/10L
8x 8-count Body Builder
Repeat this 3 times through then return rock and back to Circle.
Some plank-o-rama between rounds.
Freddie Mercury for the finish, the mosey back to launch.
Done.
Moleskine:
Lots of work, little chatter today as the effort was consistent and solid. A few jeers on starting it off with the diamonds, but knowing we had 180 Merkins and 96 Body Builders coming, I knew Diamonds were going to be near impossible late in the game. Also some early concern on only Staggered Arm Right merkins for Round 2. What about the left? We were making the Right stronger because per Wikipedia, and the Internet is always right, a Lefty man makes 5% more than Right handed man? How is this travesty of a wage gap not front and center of the presidential election? Is there F3 in Canada, because I might need to go there if this isn’t first on the agenda for the new administration?
Yeah, the Q got called out for mixing the order up on one round and having to double back on the 8-count body builders. Too much thinking ahead to keep things moving. Glad to see whoever that was watching me and not doing work. Speaking of calling out, Haze apparently felt Fraiser wasn’t meeting the standard this morning. Fraiser rebutted that he was a Man of Integrity. If you feel otherwise, chase him down and let him know.
One FNG – Dave T. – “Schneider” If you were born in the 80’s you don’t get this, ask Haze because he is old and pulled that name out.
Great work by all and thanks Champagne for the watch that YHC forgot to bring and to McGee for the takeout.
-Alf
Announcements:
– Service Project Sat 5/14 Providence Presbyterian Church – rebuild the wall. See Sign Up Genius
– Champagne is 2F and needs ideas for social activities outside of happy hour (including ideas with families)
– Bratwurst – Q’s Black Diamond Thursday at Community House Middle
– Drop Thrill – looking for Q support in Mint Hill