HEY EINSTEIN!! AND THE FUNDAMENTALS OF MATH101!!

HEY EINSTEIN!! AND THE FUNDAMENTALS OF MATH101!!

Posted on behalf of Double E…

6 Eager and Determined PAX arrived at F3 – The Outland University – to welcome the final Saturday Beatdown that April has to offer!  Little did we know that not only would we all be getting an education on the fine arts of physical punishment, we would also get an education from Dr. CT Einstein on the … ummm…. proper formulas to determine the precise count while performing said exercises.  Using only a F#3 pencil, Make your marks Heavy and Dark Gents, Let’s begin!

THA THANG

Double E on Q

Warm-up

25 x SSH IC

25 x IW IC

10 x Burpees OYO

25 x Mountain Climbers

10 x Monkey Humpers (per Horse Head’s request ) – Q stopped after 10 for fear of being stoned

25 x Low Slow Squats IC

Mosey to soccer field aka Pain Station #1 and run perimeter changing exercises on each side

Side 1 – Karaoke Left down sideline

Side 2 – Backwards run/sprint

Side 3 – Karaoke Right down sideline

Side 4 – Bear Crawl to Cone #1 to begin:

THE BEAST

6 Cones inline approx. 15 yards apart

Sprint to Far cone and perform called exercise at each cone on the way back to cone #1

Exercise #1 – 6 x Merkins / cone

Plank until All PAX complete

Exercise #2 – 6 x LBC / cone

Plank until All PAX complete

Repeato Soccer Field Perimeter run as above

Exercise #3 – 6 x Bomb Jacks / cone

Plank until All PAX complete

Exercise #4 – 3 x Burpees / cone

Plank-o-Rama

Hand off Q to Dr. Counter Top Einstein

It is at this point where our fundamentals of Mathematics 101 education would begin!

Called Core Burnout using 5 of the cones while partner 1 runs, partner 2 does called core exercise, wait, 4 of the cones while partner 1 runs half way to the end cone while partner 2 does ¾ of called core exercise.  WAIT, 5/3 of the Partner 1 sprint while the other 4/3 of the partner 2 core works plank-n-ator.  Confusion running high amongst the PAX while visions of fractions danced in their heads, CT gathers himself and clears the air

-RESET:

Core Burnout

Round 1

•           Partner 1  – sprint length of soccer field / LBCs x50 / sprint back

•           Partner 2  – plank and wait until Partner 1 returns

Flapjack

•           Partner 1  – sprint length of soccer field / Back scratchers x50

•           Partner 2 – plank (right arm up) and wait until Partner 1 returns

Flapjack

  •           Partner 1 – 4 count sweepers x10 while Partner 2 throws feet …and switch

 

Repeato for Round 2 – with an extra 50 back scratchers to honor Horse Head who ruined the bell curve for everyone by doing  50 additional backscratchers on round 1.

Mosey to field house

•           Peoples chair x ½ of ≤2 minutes

•           ∑5 x 5 speed squats

•           Peoples Chair x ½ of ≈2 minutes

•           √100 / 5 lunges each leg OYO

•           Peoples Chair x ½ of 2 minutes

•           Merkins x ¼ x ∫80 OYO

•           BTW and Walk the wall end-to-end (kinda)

•           Wide arm Merkins ∞

•           BTW and Walk the wall end-to-end opposite direction

Indian Run back to soccer pitch for Cone retrieval and mosey back to shovel flag

•           Burpees x E=MC∆12∏ to round out the time

Masters Degrees to all for completing DR. CT’s Pain & Education Station!

Moleskin:

Great work by all today including Outland FNG Drop Thrill. Welcome!

Tclaps to HH for running a personal best time / mile for the 4.2 mile Pre-Run!  Keep it up brother!  Much chatter when HH and CT raced the 90 yard sprint!  Well done!

And Especially to Dr. CT Einstein for developing a new scientific formulary method utilizing the scientific method to produce the greatest piece of retroductive reasoning ever performed by a Q at an F3 event!  You are The Man!

Announcements:

–          Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove a cancerous Brain Tumor in Pittsburgh.  Unforgettable experience working alongside F3 men and strangers to build a 6’ privacy fence – approx. 500ft. – for this family in a single day.  Continue to pray for a speedy recovery until Little Coy and his family can finally come home.

Thank you for allowing me to Q such an excellent group of Men!

Stonehenge Alive and Well

Stonehenge managed to survive without Dolphin who decided to run all night in the woods somewhere in the NC mountains. Hope he made it out of there!  The pre-workout included a 5:30 kettle bell routine with YHC, Champagne, Wingman, and Madame Tussauds. The rest of the PAQ arrived and all 20 of us launched at the Vine and jogged to the parking lot above the lake:

Warmup: SSH X 25, Squats X 25, Planks+Peter Parker X 10 + Parker Peter X 10 + Merkins X 10, reverse lunges X 10, curb tricep dips X 20. Jogged to knee wall above the lake.

Workout: Started with Mary on our sixes on the wall which in YHC’s opinion should be the only way to work abs – it raises the level of intensity. LBC’s X 20, Dolly X 20, Flutter X 20, Heels to Heaven X 20, Bicycle X 20, Protractor for 1 minute. Between each set of Mary, Decline Merkins X 10 (3 sets), Decline Merkins X 15 (3 sets) and High Knees X 20 (4 sets) + Step-ups X 10 (1 set) X 15 (1 set).

Ran to fitness trail and rotated between 3 stations. Station I: Dips X 10, Merkins X 10, Squats X 20. Station 2: Supine pull-ups X 15, Merkins X 10, Squats X 20.  Station 3: Chin ups X 10, Merkins X 10, Squats X 20.  Ran from fitness trail to bridge for 2 sets of people’s chair with alternate leg raises and overhead press X 50. Ran to Met Life field by the garage. Various sets of sprints with exercises in the middle and the other side of the field. bear crawl, burpees, jump squats, merkins, LBC’s.  In the parking garage, split into 3 groups and rotated between running up the stairwell, running up to 2nd level, and running around level 1 circle.  Ran back to Vine about 3/4 mile with 1 stop for LBC’s X 50 and Merkins X 25.

Three’s Company At Olympus

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Three men showed up at Olympus to get in a lot of running and iron swinging and here is what we did:

COP:
SSH x 25
Merkins x 15
Shoulder Press w/KB x 10
Good Mornings x 15

The Main Event:

*1 lap around the track followed by 10 burpees with jump ups on ledge next to track.
40 Two-Handed Swings
30 High Pulls-15L/15R
30 Clean and Press-15L/15R

*1 lap around the track
25 Carolina Dry Docks
40 Renegade Rows-20R/20L
40 Upright Rows
20 Curls

*1 lap around the track
40 push press-20R/20L
30 tricep extensions
20 1-handed alternating KB Swings
24 Staggered merkins-12 w/right hand on bell-12 w/left hand on bell

*1 lap around the track
Viking-10 each side
20 Sumo Squats
20 Cleans-10 each arm
Around the world-20 clockwise/20 counter clockwise

*1 lap around the track

Mosey to playground for:

20 dips/15 derkins/15 incline merkins
15 pull ups/15 diamond merkins/15 wide arm merkins

Head back to the track for Abs:

Dolly w/KB press x 15
Russian Twist w/KB x 10
Flutter while holding KB extended x 15
LBC x 20

*1 lap around track-time’s up

Moleskin:

Great work out there today guys, although Lois didn’t seem to enjoy the Viking very much.
With only three of us posting we were able to enjoy some 2nd F, get to know one another and talk about what’s going on in our lives.
Good competition between Hacker and Lois on the laps around the track.

Announcements:
Remember to sign up for the F3 Golf Event
Remember in prayer an employee that works with Lois. He died unexpectedly while running Monday morning.

Thanks for allowing me to lead, a pleasure as always.

Running like a dog

This week’s Rumrunner was loosely planned by YHC (Rumrunner FNG) after it being explained that the first one to tweet about Rumrunner is the leader. #rookiemistake

6 men and a K9 forsook the fartsack and posted to the ABC store of Arboretum.  There was a thin red crescent moon just above the tree line as the adventure began.  Was it an omen? A sinister sign?  Probably not, but it looked cool.

More on the lessons to be learned from Cheese Curd’s K9 in the moleskin.

The plan was to leave Arboretum via 51, then snake through Raintree to Strawberry Ln, then head south to enter Rosecliff neighborhood and snake through that to Rea Rd. (standard Devil’s Turn route).

The group then had options:

1) Stump Hugger and Rock Thrill decided to run back to the ABC via Rea and 51 for a total of 6+ miles (PR for Stump Hugger – beast mode out there just coming back from his deathbed)

2) Haggis and YHC ran south on Rea to the entrance of Piper Glen and turned back to catch SH and RT for COT for around 7+ miles total.

3) Cheese Curd and Stage Coach did the whole enchilada and circled through Piper Glen via Old Course and Piper Glen Dr. then back on Rea and 51 for 9+ miles total.

After COT #1, Haggis, RT, and YHC went for another ~2 miles to round out the morning.  All said the PAX experienced between 6 and 10 miles of running pleasure in ideal spring conditions.

The Moleskin:

– Our 4 legged friend this morning had several lessons for us which started to be evident before even leaving the parking lot.  The first order of business upon exiting the car was to go pee on the bushes (always a good idea to lighten the load before getting down to business).

– The second thing that Zoe did was to rally the troupes to get morale up taking advantage of PAX while the were bent down stretching to get in a quick nose nuzzle.  It was like a dog version of a chest bump before a football game.

– Finally Zoe showed the PAX proper effortless, efficient running form for the full 9+ miles.  She didn’t even seem that tired at the end.  Something YHC can not say for himself.

– Congrats to Stump Hugger for the long run PR!  Strong brother.

– Haggis posted to a long run after arriving from Scotland last night and getting only 5 hours sleep.  Impressive effort overcoming jetlag and getting the job done this morning. He even had energy to continue his lobbying to get some one to join him on a 50 mile race.  Crazy man.

– Props to Cheese Curd and Stage Coach for taking on the hills of Piper Glen.  Those things are no joke.

– Finally good luck to Rock Thrill in his upcoming triathlons and fall marathon.  The man is a beast.  What more is there to say.

– YHC out.

Yodeling at Ascent

The Thang:

COP

15 each: SSH, slow merkins, IW, slow squat

Mosey to field sideline for 11s – merkins near side, squats far side

Circle up and on your 6 for Ring around the Mary – pax calls Mary and bear crawls or lunge walks around circle until back to his spot while rest of pax does exercise OYO count (except  Scissorhands calling protractor; well played, brother).

Mosey “anti-clockwise” (as Bulldog would say) around school to playground.

Ladder mini-Murph: 1 pull-up, 2 merkins, 3 squats, 2/4/6, 3/6/9, 4/8/12, 5/10/15, and back down

Indian run: Rea, Summerlin, Abbotswood, Windyrush, Foxworth, OP.  Pax-called exercise at each street sign.  Burpies, Merkins, Peter Parker, 6 (or 8) count Manmaker, and several others YHC can’t recall

Circle up on field for some Jack Webb (up to 7 and back down)

Two minutes left: Rosalita IC

One minute left: LBC OYO

Time!

Mosey back to parking for COT.  Great sendoff by Monkey Joe.

Moleskin:

T-claps to Pele for pushing through the pain of an injured foot.  Heard some mumble chatter about Runstopper with Jack Webb, but not much else . . . well, except when Scissorhands called for burpies at first traffic sign along the indian run.  So much for my unspoken goal of a burpie-free workout.  We made sure he was not in the lead position at any of the rest of our stops.  Nice Q-jack in the last 2 minutes by Geraldo: declined to provide Q-requested 10 count, and instead called for more Mary.

T-claps to High Tide for helping me both before and during workout.  (Beginner mistake/senior moment: I forgot to put on my watch and realized it too far from the house to swing a U-ee and still get to OP on time.  HT was timekeeper.  Any complaints about too long/short need to be directed to him.)

This was my first Q, only one year and one week after joining F3 Nation (#laggard).  Definitely an honor and a challenge.  I hope the intensity was sufficient to push, but moderate enough not to discourage.

Announcements:

New moderate-intensity workout at Matthews Elementary launching Thursday, May 1.  Geraldo and Slimfast are site Qs.  Look for details in upcoming pre-blast.

If you haven’t, sign up for F3 Golf.  (#beatadeadhorse)

(posted by High Tide on behalf of Swiss Miss)

Stack, Rock, Run

YHC tweeted that with end of Easter, Spring Break, and post Mud Run that we would just get back to work and sweat.  On a nice spring morning here in the Carolinas that is what we did.  Morning unfolded like this:

  • Jog around the soccer field and circle up

COP (all exercises in cadence)

  • SSH x 25
  • IW x 25
  • Squat x 20
  • Peter Parker x 20
  • Parker Peter x 20

Mosey over to the end line for The Stack

  • Run to midfield, 5 burpees, Back to endline, 5 burpees/10 knee-ups
  • Plank it up and wait for PAX to regroup (RHH, RLH, LHH, LLH)
  • Run to midfield, 5 burpees/10 knee-ups/15 merkins, Back to endline, 5 burpees/ 10 knee-ups/15 merkins/20 LBCs
  • Plank it up and wait for PAX to regroup (RH back pocket, LLH, LH back pocket, RLH)
  • Run to midfield, 5 burpees/10 knee-ups/15 merkins/20 LBCs, Back to endline, 5 burpees/10 knee-ups/15 merkins
  • Plank it up (Regular, 6 inches, Regular)
  • Run to midfield, 5 burpees/10 knee-ups, Back to endline, 5 burpees

Head over to rock pile and grab a rock (Size matters as PAX will be on move)

  • 5 curls, run to midfield w/ rock, 10 curls, drop rock and run to soccer goal & back, 15 curls, back to start line w/ rock
  • Rinse & repeat with 5/10/15 goblet squats
  • Rinse & repeat with 5/10/15 chest presses

Jog to side of school for PC:

  • PC x 60 sec
  • Lunge walk to bushes
  • PC x 60 sec
  • Lunge walk to bushes

Mosey over to playground for a little circuit work

  • Pull-ups x 10, Dips x 20, Incline Merkins x 20
  • Pull-ups x 10, Dips x 20, Decline Merkins x 20
  • Pull-ups x 10, Dips x 20, Squats x 20

Head to back of school for 6 MOM:

  • Dolly x 20 (IC), hold’em for long 10 count by Callaway
  • Flutter x 20 (IC), hold’em for 10 count by Slapshot
  • Rosalita x 20 (IC)
  • Back Scratcher x 20 (IC)
  • CCV x 10R (IC)
  • CCV x 10L (IC)

Mosey over to stumps

  • 10 jump ups/step ups on stump, 10 tire hops, 20 dips
  • Rinse & Repeat x 2

Jog long way around school back to launch point

2 minutes left, so 50 LBCs OYO

COT

Moleskin:

  • Originally scheduled to co-Q with Far Side.  However, rec’d TM on Friday from Far Side that his kids had decided they wanted to spend another day on the beach.  Can’t say I blame him as the weather the last couple days has been ideal.
  • Ocho Cinco seems to never get tired.  Always find him at front of pack for runs of any distance.
  • Apparently O’Tannenbaum lost track of how many adult beverages he had on Friday night.  Feeling it a little bit out there today.
  • Tclaps to Callaway for toughing it out after nagging leg injury reared its ugly head.

Announcements:

  • F3 Golf is scheduled for 5/29 at Olde Sycamore Golf Course.  Sign up by 5/15 to participate.  70+ have already signed up for one of the 144 spots.  Proceeds will benefit F3 Foundation.
  • Area 51 work-out site (Saturday morning site) will be sponsoring a hole/tee box for the event.  Contact YHC (John.Chepul@ChepulCPA.com) or Far Side (Frank.Larsen@cbre.com) to contribute.  Money raised benefits F3 Foundation.
  • New Friday work-out starting at Westminister (?).  Several F3 PAX are members there.  Callaway may be able to provide more details.
  • New Saturday work-out, F3/The Hill, starting 4/26 at Marian Diehl Park.  Work-out geared towards bringing Fitness, Fellowship, and Faith to the men of Forest Hill Church.  Open to any and all PAX.
  • Next F3 Trips for Kids Bike ride at Francis Beatty Park scheduled for 6/14/14.  Look for additional details in the upcoming weeks.  Working with kids in Bulldogs Matter After School program at AG Middle School.

 

The Asterisk

8 men showed up to the McAlpine Proving Grounds for another #F3DayZero Challenge…but this time it was different. The list was different; the music was most certainly different…this was the Partner Edition. You and your partner vs the list. You and your partner vs the other teams. We did the exercises and took a 1/3 mile lap in between. Sometimes you were with your partner…other times you were running while your partner did his share of the reps. Here’s the list:

  • Partner merkins x 20 (that’s 210 per person)
  • Partner jump squats x 20
  • Ski Abs 200 total
  • Partner Carolina Dry Docks x 20
  • Calf Raises 300 total
  • Dollies 300 total
  • Backwards Bear Crawls up hill 30 total
  • Partner Deep Squats x 20
  • LBCs 300 total
  • Sandbag Presses 100 total
  • Partner Knee Tucks x 20
  • Mountain Climbers 300 total
  • Partner Diamond Merkins x 10 (that’s 55 per person)
  • Lunges 100 each leg
  • Russian Twists 300 total
  • Partner Burpees x 15 (that’s 120 per person)

After much explanation of the list and of how the Partner exercises worked, there was still confusion at the start. Splinter and Frasier, who won* the Partner Challenge by a few backwards bear crawls, totally bungled the beginning and it remains in question as to whether they completed all the reps required. Regardless, they didn’t do them correctly, how the 2nd place did them. And so, their victory will remain forever marked by the asterisk.

But still Splinter took advantage of the free coffee to the winners offer and had YHC buy his M’s $4 coffee while he ordered himself a $1.50 decaf on his own dime. Not sure how he slept last night.

Long Distance showed strong during the Challenge after his long hiatus. Tiger Rag was full of his normal, uh, banter, threatening refusenik from the onset and calling others’ form into question halfway into the Partner Merkins. Stagecoach and Harley went about their business from beginning to end.

After Radar’s disclaimer that he did not have a playlist and that we would be shuffling through his songs and that some of them could have offensive lyrics, he hit play and the very first song was Barry Mannilow: Live from Mandalay Bay…yes very offensive…he blamed his M…but sang Copacabana under his breath for the duration of the workout. TR gave up his time to fast forward through some of the other questionable music choices that came up…thank you TR.

YHC’s partner and co-site Q worked hard but, when not singing, spent most of the hour encouraging YHC, in his own special way. YHC heard things like “C’mon Haze, you’re killing me here” and “How does it feel to be costing us victory?” Then he skipped out on the coffeeteria, leaving it to YHC to take out a loan to buy Splinter’s M’s white chocolate latte with a peppermint twist.

The Partner Challenge was hard…but a lot of fun. There’ll be some tweaks…but it will certainly return. Next time find a partner and come out!

Announcements

  • Sign up for F3 Golf men. Don’t delay. Do it now.
  • New moderate intensity workout launches Thursday in Matthews.

 

Counting lessons at The Rock

Count

On this wonderful morning, eight brave, or uninformed, men showed up to run around Calvary.  I put the entire workout out there to read in the Pre-Blast (full disclosure as I know there are some FNGs on Saturdays – though I think only like 3 people posted that read the pre-blast), so here’s what we actually accomplished:

The Thang:

COP – SSH, Merkins, LBCs, Wide Arms, IWs (maybe to 4…more later), Squats, Diamonds, Boone LBCs (all x21 – merkins single count, everything else IC)

Mosey to Hwy 51 entrance #1 for 7s: Burpees & Wide Arms CDDs

Short mosey to Hwy 51 exit #1 for 7s (bear crawl): CDDs Knee Ups & wide arms merkins

Mosey to Hwy 51 entrance #2 for 7s (backwards run): Squats & jump lunges

Short mosey to Hwy 51 exit #2 for 7s: CDDs Wide Arms & Burpees LBCs

Long mosey to Rea Rd exit #2 for 7s (partner carry): partner sit ups & partner decline merkins

Short mosey to Rea Rd entrance #2 for 7s (backwards run): jump lunges & squats

Mosey up the hill to Rea Rd exit #1 for 7s: Diamonds & Double Burpees

Short mosey to North Face for 70s (exercise at top or bottom):

70 flutters
70 squats
70 merkins
70 LBCs
70 SSH
70 Knee Ups
70 Burpees

AYG sprint up the North Face and back to COT – finished at 8:00

Moleskin:

Inspiration for this workout came from Matthew 18 : 21-22

Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me? Up to seven times?”

Jesus answered, “I tell you, not seven times, but seventy times seven.”

So in Sesame Street parlance, the number of the day was seven.  We didn’t get through all seven of the planned 7s, but we still got in a decent workout.  GPS had it at just under 2.5 miles total, but we kept the heart rate up for the full hour.  I hate we missed out on the 70 burpee finisher.

Bear crawl / crab walk are like arugula to me – hate them, so I had to include a set during the 7s.  About 1/3 of the way through that set, there was an audible to lunge walk a one, then another audible to karaoke.  Not fun.  The backwards set with jump lunges will make another appearance, perhaps soon.  That was good.

Q-Fail of the day:  Counting on Imperial Walkers.  Wow did I screw that up!  Skywalker tried to save it, but it was done.  Hopefully the low point of the workout happened 2 minutes into it.

It seemed like everyone out there pushed it.  Agony pushed me the entire time on the runs.  Deep Dish almost pushed a car that ran out of gas, but instead drove to get the man gas.  Good Samaritan avoids the LIFO tag.

I’ve got the Q at DMZ on Monday.  My old Monday workout (HeHateMe) is now defunct, so in honor, I’ve planned a “Best of HeHateMe” with memorable moments from Qs by Nash, Gandalf, Boone, Denali, etc.  I plan for it to be the toughest workout you will do all week.

Thanks to Mall Cop & Hops for giving me the Q, and Runstopper for going out of town so that I could take it this week.

Announcements:

If you haven’t, sign up for F3 Golf.  It’s going to be a good time, so trust me that you’d rather be there than have to hear about it.

A new moderate workout is starting on Thursdays.  I didn’t write down more, so check the website.

Black Widow officially launced at Trinity on Providence.  I guess it’s officially Metro, but close enough to the line of demarcation to include here.

Is it better to ask for permission or seek forgiveness?

Permissionforgiveness

No lottery winnings, no prizes, no ten counts, and no kettlebells.

At The Rock, we’re not jogging, we’re running 7s – and lots of them.  If you’re looking for moderate, don’t show up at Calvary – go to OP for #Ascent.  Here’s the workout:

COP – SSH, Merkins, LBCs, Wide Arms, IWs, Squats, Diamonds, Boone LBCs (all x21)

Mosey to Hwy 51 entrance #1 for 7s: Burpees & Knee ups

Short mosey to Hwy 51 exit #1 for 7s (bear crawl): CDDs & wide arms

Mosey to Hwy 51 entrance #2 for 7s (backwards run): Squats & jump lunges

Short mosey to Hwy 51 exit #2 for 7s: CDDs & Burpees

Long mosey to Rea Rd exit #2 for 7s (partner carry): partner sit ups & partner decline merkins

Short mosey to Rea Rd entrance #2 for 7s (backwards run): jump lunges & squats

Mosey up the hill to Rea Rd exit #1 for 7s: Diamonds & Double Burpees

Short mosey to North Face for 70s:

70 flutters at the top of the hill – run down
70 squats at the bottom of the hill – sprint up
70 merkins (top)
70 LBCs (bottom)
70 SSH (top)
70 Knee Ups (bottom)
70 Burpees (top)

We’ll modify as time requires, but that last set on North Face is happening.

AYG sprint back to COT

Inspiration for this workout comes from Matthew 18 : 21-22

Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me?  Up to seven times?”

Jesus answered, “I tell you, not seven times, but seventy times seven.”

Get your sweat on!

23 top lads (one more than Centurion) ventured out to Kevlar for a little “how’s your father” this morning. Several joined Brown for his pre cross fit workout too.

THE THANG

Mosey to lower lot
SSH x 15
IW x 15
Merkins x 18
Squats x 15
Wide arm merkins x 12
Lunges x 12
Diamond merkins x 9

Split into 3 groups:

#1’s – wind sprint to top of hill, touch gate, and back.
#2’s – decline plank shoulder touches on benches (add merkin if need be)
#3’s – burpee jump ups on bench in porch
Exercise until sprinters get back. Rotate. Repeat twice.

Mosey to soccer field:
#1 kettlebell exercise
#2 sprint three times between partners
#3 tire exercise
Rotate and repeat several times with different exercises

Jack Webb burpee style:
1 burpee
2 lunges
Repeat up to 7

Mary

YE OLDE MOLESKINE
Great temps this morning and for those who came out to Browns pre-workout we got a double dose. I’ve witnessed bells, plates, bricks, and ropes come out the back of someone’s car but this is the first time I’ve seen a bench press! The fartsackers rolled in for the main workout and got a good old sweat going. We hit the lower lot early in a bid to get our monkey humpers out of the way before the Bible study boys rolled in but, alas, no. A church member almost parked his car in the middle of the circle of pain before we got to the fun part. Brown was buzzing from his early morning Q and only really got quiet as the merkins piled up with regular, wide, and diamonds coming thick and fast. Spackler was flying on the sprints up the hill as was Turkey Leg as both were showing off their Fast Twitch speed. Group one took the “fellowship” pace up the hill which meant pax gasping for air on the jump up merkins and shoulder taps.
The old chestnut of the KB, tire, and sprint combo got the lungs going and the finisher of the Jack Webb (burpee style) was about all she wrote. Have a great Friday and sign up today for the F3 golf outing. Should be a really fun day!
Bulldog

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