- QIC: Double D
- When: 03/17/16
- Pax: Opie, Bloody Knuckles, Hasslehoff, Bird Cage, MacGyver, Corruption
- Posted In: The Fort
7 Pax shook off the temptation to fartsack in sympathy with the P200 smartsackers and gathered at LILO for a taste of St Paddy’s Day pain.
The Thang
Warm up run path to far side of WEP
COP – Mtn climber, IWs, SSHs, Windmills, Merkins, Squats
Run to hill and down to base
Traditional Jacob’s ladder – running 7x up and down w/merkins at the top starting w/1 and adding 1 each trip up
Run path back the way we came stopping at playground
Pulls ups x10, CDDs x10, Monkey humpers x10 (3 cycles)
Plank sequence, including the Leprechaun (aka the Plank Punch)
A Few Mins O Mary (our favorite Irish lass), including her Latin friend Rosalita
Run back to parking lot and grab a Bucket O Gold (aka cinder block)
Line cinder blocks across parking lot circle to form stations for each pax to do deep incline merkins between two blocks
Incline merkin suicides up stairway to heaven – Deep incline merkins x10, run to light post and back, 10x DIMs run to next light post….repeat all the way to top and back.
Derkins x10
Burpees x10 OYO
COT
Naked man moleskin
St Patrick’s Day was the perfect morning for our friend O’Pie to post at LILO, making the trek from Indianland. Plus, he brought along another friendly lad from those parts, Bloody Knuckles. Great to have you both along for the adventure!
Bird Cage and Hasslehoff scared off MacGyver and Corruption, who chose to get in five miles over hill and dale rather than submit themselves to boot camp agony.
We closed out with prayers of gratitude from all pax, taking a cue from YHC’s near miss of disaster on the way to WEP at Peach Stand intersection. Much to be thankful for, especially the gift of our F3 brotherhood.
Thanks to Twister for the invite. Always a privilege to lead the pax.