Running with the devil

2015-02-24Leave a comment

QIC: Sir Topham Hat & Double D
When: 02/24/15
Pax: Trucker, Sen T, McGruff, Chedda, Gatsby, Cake Boss, Change Order, Serrano, Green Wave, Spitz, Lugnut, Nirvana, Dark Helmet, Gridlock, Sechrest, Lil'E, Anchorman + 2 or 3
Posted In: The Ballroom, The Fort

apologies to pax for not recalling all who posted…COT finished short of my car on other side of Hardees, so no digital assistance on this one.

21 boisterous pax posted at Hardees for the launch of “____________” (more on this later), Sir Topham Hat’s VQ and day 2 of back-to-back Qs for YHC. The Sky Q blessed us from above with (no, not manna) snow flurries. I don’t think the 2.0s at home were as giddy as these men.

The Thang

Sir Topham Hat leads pax out of the lot

Run to warehouse parking lot at the bottom of the road

COP

SSH x30

Windmills x15

Merkins x15

IW x15

Low slow squat x15

People’s chair 30 count

Peter parker x20

CDDs x10

Indian run back to top of road

Baton passed to Double D

Mosey to end of parking lot next to other warehouse

Plank sequence – planks jacks, R/L high, Parker peters, R/L high

Partner wheelbarrows switching off at each tree along building to midway point

Lunge walk to end of building, stopping at each tree for partner derkins x10

Return to start with alternating bear crawls and crab walks, stopping at each tree for Freddie Mercurys x15 (switch to LBCs x15 at midway point)

Gather in small grassy spot at warehouse entrance

Knee tar jai x20 plus 10 bomb jack midway diversion from Change Order (true to his name)

Flutter kicks x30

Run down warehouse road and partner up along one side
Partner 1: Spint across street to top of hill and back
Partner 2: Continuous merkins of various flavors
Flapjack and continue cycle for 5(?) rotations

10 burpees OYO

Run home

COT

Thanks to pax for a strong showing, Cake Boss for the Q invite (deferred one week by Mr Freeze) and Change Order for hosting the pax this morning and future Tuesday mornings. Certainly put a dent in the register receipts at Golden Corral today!

T-claps to Sir Topham Hat for nailing his VQ! Site Qs need to get him on the calendar.

The naming of the AO brought about much discussion. Themes from Warehouse to fast food to fitness to precious metals. And then the muse made her presence felt….the ballroom dancing spot instantly became visible in the eye of every pax. So, what will it be Change Order?

After plenty of running at Old Town yesterday, I swore to myself that there would be no running today. I pledged to my aching quads and tight hamstrings that they would get a break. Yet, upon exiting my car, the sweet call of the sirens began to fill my ears….in the form of McGruff and Trucker, they baited me. Like a long-legged vixen from a Van Halen video, images from my adolescence in the 1980s began to swirl in my head. I brushed it off, saying that STH was leading…he was in charge of the festivities today. But, I could feel my pulse picking up pace. I took a few deep breaths….I told myself that STH already had an Indian Run on tap. That would be enough. That would scratch the itch without going over the edge. That seemed to do the trick…it was like a cold shower without the shivers. As we launched, COP provided the perfect warm up. The Indian Run got the blood flowing without taxing the lungs or spreading the pax out too far. Thankfully it did not trigger me. When STH passed me the reins, I was confident – I CAN DO THIS! We went through all the moves along the warehouse. There were groans and grumbles, proving that it was possible. The knee tar jai reinforced my resolve — yes I can deliver pain to the pax without pounding the pavement! We were in close quarters, the mumble chatter was escalating, the pax was working hard and pushing each other. Even the bomb jacks were taken in good spirits. But then…a whisper…did I really hear that? Was it actually spoken or was it just the temptresses seeping back into my consciousness? The questions swirled in my head as we dropped to the ground for hello dollies…but NO!…those could be dangerous. So I called an audible to flutter kicks….those should be harmless. And yet, the voices in my head grew louder. The images spun faster. Counting cadence was not a sufficient distraction. My heart rate accelerated. The internal argument in the court room of my brain became deafening! I held on as tightly as I could, white knuckling it mentally. “I can’t give in!” I was screaming with my mouth clenched tight. And then…it happened…I succumbed. The spirit is willing but the flesh is weak. Yes, “I Ran!…I ran so far away…but I couldn’t get away.”

TClap |

Blizzard at The Golden Corral

2015-02-24Leave a comment

QIC: Cable Guy
When: 2/24/15
Pax: Geko, Funhouse, Crash, Zima, Cornhole, Aquaman, Minuteman, Roadkill, Jeckyll, Cable Guy
Posted In: Golden Corral

10 PAX braved near white out conditions this fine morning for a cardio beatdown and downpainment on the week to come!

With the Palmetto 200 quickly approaching cardio is the prescription to get ready for success!

Mosie around the backside of HT

COP

10 SSH

20 IW

10 SSH

20 Mountain Climbers

10 SSH

20 Peter Parkers

10 SSH

20 Parker Peter

10 SSH

20 Slow Squats

10 SSH

10 One Legged Merkins Right

10 SSH

10 One Legged Merkins Left

10 SSH

10 Carolina Dry Dock

Line up and commence Burpee-cides (Crowd Pleaser as always)

Sprint to 1 st line 1 Burpee

Sprint to 2nd line 2 Burpees

Sprint to 3rd line 3 Burpees

Sprint to 4th line 4 Burpees

Back to 1st line 5 Burpees

Sprint to 2nd line 6 Burpees

Sprint to 3rd line 7 Burpees

Sprint to 4th line 8 Burpees

Return for 10 Burpees

Bonus 10 Burpees with the six!

Split in 2 groups

Group one Balls to the wall

group two sprint to 4th line 5 Bomb Jacks

Flip Flop

2nd round Group one People’s Chair

Group two sprint to 4th line 10 Bomb Jacks

Flip Flop

3rd Round Group one Balls to the wall

group two sprint to 4th line 5 Bomb Jacks

Flip Flop

4th Round

Group one People’s Chair

Group two sprint to 4th line 10 Bomb Jacks

Mosie to the line and partner up

1st partner Bear crawl to the 2nd line

2nd partner does SSH

Flip Flop

1st Partner Bear Crawl to 2nd line

2nd partner Does Flutter Kick

Flip Flop

1st Partner Bear Crawl to 2nd line

2nd Partner Does LBC

Line up for some Abs

20 Hello Dolly

20 Rosalita

10 Windshield Wiper

Indian Run to COT

Many praises to be had and thankfullness for the PAX

Announcements: Don’t forget about The Swamp at Rivergatethis Friday am with Chicken and Wisdom II to follow beginning next week

Mud run sign ups

BRR Sign ups

TClap |

This ain’t no snow day

2015-02-24Leave a comment

QIC: C-SPAN & Chaser
When: 02/24/15
Pax: Menthol, Birdcage, Repeat, Solid State, MacGyver, Old Bay, Twister, Airborne, Full Count, Wheelz, Java, and Audit
Posted In: Block Party

14 pax today brushed off the weather reports and posted for a tag-team tour of WEP. Snow and sleet started to fall just as we were getting out of the car. C-SPAN started off the festivities a few minutes early to make sure everyone got their money’s worth.

Warm-up – SSH, IW, Windmills, Squats, Plank set (left arm high, right arm high, drop hips, etc.) mixed with some Peter Parkers, Parker Peters, and some well-paced Mountain Climbers.

Mosey to the 2nd drill bit

The Thang Part 1: Drill Bit Routine

Run to each drill bit (5) and repeat the following:

7 SSH
7 Seal-jacks
7 Squats
7 Lunges
7 Monkey Humpers

Short ab-lab at the last drill bit until the 6 arrived. The off to the trees along road. Bear crawl or crab walk (Pax choice) to the first tree and then lunge to the sign. Upon reaching the sign, C-Span spoke some words of wisdom about “sitting in the front row” and taking charge and getting out of your comfort zone. #HIM

Next, YHC took the reins and we moseyed off to the downtown parking lot for…

The Thang Part 2:

1) “A Clockwork Merkin” (start in push up position at 12 o’clock, 3 merkins and then “walk” yourself around to 3 o’clock, 3 merkins, on to 6 o’clock, 3 merkins, on to 9 o’clock, 3 merkins and then back to 12.) – 3 “hours” worth and then hold in elbow plank position.

2) Attack the grassy knoll to the upper parking lot.

3) “Jack Webb Burped” – line up across the parking lot and work the parking lines. 1 burpee/2 airpress, 2 burpees/4 airpress, 4/8, 8/16, 4/8, 2/4, 1/2. – LBCs until the 6 comes home.

4) Bear crawl/squat line work – 1 squat, bear crawl to second line, 2 squats, bear crawl to 4th line, 4 squats, repeat up to 8 and then work back down as before.

5) “Hot Hand Merkins” x 10 (push-up, touch right should with right hand, push up, touch left shoulder with left hand = 1)

6) Mosey to other parking lot and grab some curbs. 20 dips and then 5 more Hot Hand Merkins.

Mosey to COT….prematurely as it was brought to my attention by Twister. Keeping in mind that I didn’t want these Pax to be cheated out of their hard-earned price of admission, we worked the abs a bit….30 Freddy Mercury, 30 LBCs, 15 CBLs (crowd pleaser).

Always wonderful and an honor to lead this group of men and a special chance to team up with C-SPAN to bring some pain. Great work by all the PAX as the snow fell harder towards the end of the workout.

TClap |

Colder Than My Phone Said….

2015-02-23Leave a comment

QIC: Beacon
When: 02/10/2015
Pax: Cake Boss, Lug Nut, Spitz, Librarian, Sir Topham Hat, Dark Helmet, Zima, Serrano, Catfish, Spiderman, Cheddah, McGruff, Anchorman, Change Order, Gridlock, Nirvana, Gears
Posted In: The Fort

18 Faithful looked at their phone and thought “that doesn’t look so bad”. I can’t remember the actual temperature, but the wind made it feel much colder!

The Thang

Mosey down sidewalk on Gold Hill to car dealership. Salute to the Red, White and Blue with a Pledge of Allegiance warm-up.

Mosey back to parking lot for Sequence of New Q’s….think Q School, on the fly. I can’t remember who did what but the exercises included approximately 10 of the following:

Moraccan Night Clubs

Merkins

Diamond Merkins

SSH

Windmill

Wide Arm Merkins

Squats

Partner up in groups of 3

P1 Merkins

P2 LBC

P3 Runs up the stairs and a 1/2 lap around the building

Rotate until everyone runs 1 sequence.

Rinse & repeat

Mosey to parking lot with slight incline….

Alternating Bear Crawl/Plank – Partner 1, 2, 3

Backward Lunge back to starting line

Rinse & Repaet with Forward Lunge coming back

Staying with partners, mosey to the wall for:

P1 Wall Sit

P2 Curb Merkins

P3 Karaoke

Rinse & Repeat

Mosey to Publix hill

5 to 1 Bombjacks at top and bottom

Mosey back to flag for Mary…dealer’s choice

10 each:

Protractor

LBC

Freddie Mercury

Russian Twist

Carolina Dry Docks

Moleskin

The PAX inspired the Q on this day, and everyday I post. Everyone seemed to really get after it and push each other. For YHC, it was probably the most fun I’ve had as a Q.Thank you to the PAX for that. I knew everyone was enjoying it when I heard mumblechatter about the Bombjacks on the hill being a bad idea.

Zima shared his praise of a great trip to Colombia. t-Claps to him for his service.

I know this backblast is 2 weeks late. Ironic because no backblast or late backblasts is a pet peeve of mine. The least we can do as Q’s is give the men that posted the acknowledgement. And provide some background for those that are thinking about posting or who fartsacked and wish they had posted. I am raising my hand and saying it “I’m guilty of the late backblast. I will do better!”

Next post for this AO is @ Hardee’s!!! 0515 We need to name this AO!

See yo uin the Gloom!
Beacon

TClap |

Two by two for the Old Town 600

2015-02-23Leave a comment

QIC: Double D
When: 02/23/15
Pax: Tinker Toy (TT), Padre, Stang, Mailman, Shroot, CSPAN, Posh, Pusher, Burgundy, Duck Hunt
Posted In: Uncategorized

11 pax, both young & old, fast & strong, posted to Old Town on a morning that had a coastal feel to it – the air warmer than it has been recently but shrouded in mist and pierced by a northerly breeze. In other words, a perfect setting to endure a helping of pain big enough for two.

The Thang

The pax partnered up at launch according to directions: one fast + one strong

warm up jog through parking lots to Millstone patio
Partner 1: run fire escape stairs to top and back
Partner 2: continuous Parkers & Peters

Audible: what was intended to be three rounds was called after one to keep from losing a pax or two off the wet fire escape.

Run to the parking garage
Fast Partner: run the ramps to the top and back down
Strong Partner: continuous merkins
Flapjack w/Strong Partner taking stairs up & down while Fast Partner does merkins
Continue cycle with squats followed by CDDs
Count total # of exercises until count reaches 500 for each partnership

People’s chair

Balls to the wall (creative counting from Tinker Toy)

Run to Fountain Park

Now all pax working to count of 100 with mix of burpees, bomb jacks & monkey humpers
1-50 then run two laps around park
51-100 then run one lap around park

Run Main Street back to breezeway

People’s chair

Mosey home

COT

Naked man moleskin

Taking a cue off Pusher’s lead at Chicken & Wisdom Friday, the theme today was about not riding solo. Christ sent the disciples out two by two. Whether it be family, friendship, faith, work, fitness or marriage, we were not meant to be alone. We need others to fill in our blind spots, to balance us out, to sharpen our iron. Don’t go it alone. One plus one is more than two in this context.

Nice work by all the pax today! Those Daytona boys think they have it tough – we took ’em by an extra 100 today! We had some who did not think they were runners. And we had some runners nursing nagging aches. Not a single complaint among the mumble chatter.

The Old Town crowd is really drinking the Kool Aid. Everyone comes out early on Monday morning with great gusto ready to launch the week with the DRP. You guys are inspiring!

Q calendar is in the works for Old Town. Reach out to Posh to get your turn with the baton.

Always an honor gents. See you next week!

TClap |

Marathon Ruck 02/27/2015 at 10:00 pm

2015-02-23Leave a comment

QIC: Hee-Haw
When: 02/27/15 at 10:00 pm
Pax: All are welcome
Posted In: Uncategorized

The word has been getting out for a while now that we will have a Marathon Ruck here in Columbia, and this pre-blast is to let you know it is a reality. #TClaps to Promo for the route design.

What:

3 loops of a 9.5 mile course in the downtown / Rosewood areas. Total distance ~ 28.5 miles.

This is going to be a challenge but remember this is not a race. This is a ruck. Those that choose to take this #RedPill will do so together, and will finish together. #OneTeamOneFight

Here is a link to the route:

https://drive.google.com/file/d/0B13ah7ElQFJpcHhUZnFWcDRSSkU/view?usp=sharing

Where and When:

We will meet at Dreher High School, side/back parking lot at 9:45 pm for quick briefing. Launch is at 10:00 pm sharp.

Who’s invited and What to Bring:

All are welcome to take on this challenge, but you must bring a ruck. How much weight you choose to carry is solely up to you, but you must have a ruck.

Other required items:

(Note: your participation is entirely voluntary, but should you choose to participate, then bring these things at a bare minimum)

-Water Bladder (2L to 3L)
-Back-Up water source (i.e. Nalgene bottle, etc.)
-Food (goos, sandwiches, cliff bars, etc.)
-Reflective PT belt/straps (attached to rear of your ruck)
-Head-Lamp (with back-up batteries)
-Photo ID
-$20 quitter’s cash
-Chem. Light and/or Blinking Light (for added safety)

We will not be performing PT, and there will be no water submersion, so feel free to bring your phone with you.

Also, we have designed the route to be a loop, so that we will be going by our cars at the beginning of each loop. So, you can keep a change of clothes, foot care items, additional food, additional water, etc. in your vehicle. We will stop at our cars for a brief period of time each loop, so that the pax can access those items.

If anyone wants to #Shadow this event (i.e. follow along sans-ruck for some and/or all of the march) you are welcome to.

Remember, this is completely voluntary and definitely #CSAUP.

HC in the comments below and/or on Twitter.

Let’s do this.

TClap |

So much for Creativity

2015-02-23Leave a comment

QIC: Trucker
When: 02/23/15
Pax: Trucker, Cake Boss, McGruff, Destiny, Change Order, Chetta, Gridlock, Dark Helmet, Solid State, Decible, Anchorman, Greenwave, Lug nut, Longshanks, Assassin, Spitz, Librarian, Aquaman, Chickenhawk
Posted In: The Armory

With YHC now traveling weekly to/from Raleigh on the train (best way to travel back and forth – try it some time!), he has plenty of time to develop some creative workouts for the PAX. Well, it appears that YHC failed from all the mumble chatter. Guess without pull-up bars YHC has trouble. Even with that, there weren’t too many 10 seconds. The Thang:

25 SSH
20 IW
10 windmills
20 Slowwwwwww squats (with a finisher of holding until all mumble chatter was done).

KB time with no breaks between (well sorta)
10/10 single are rows
15 merkins
20 squats
15 merkins
20 KB swings
10 burpees
20 standing chest press
10 burpees
20 upright rows
15 LBC
20 2-arm shoulder press
15 LBC
20 clean and press
15 flutter kicks
10/10 side lateral squats
15 merkins

mossy to back parking lot, sprint to first light pole & back, to second LP & back, to first LP & back

rinse and repeat KB circuit
rinse and repeat sprint circuit

Got through the third round of KB upto 1st burpee set.

PAX on their 6 for the Sheraton (named after an ab circuit I created while staying in Raleigh during the week): hold at 6 inches, raise and hold at 45 degrees, drop to 6 inches and hold, slow low flutter kicks, hold at 6inches without touching ground. Finished with 20 KB LBC’s.

As always an honor to Q even w/o being creative. Remember the 40 day challenge – give something up, do something new, and bring snacks/drinks for CAH. Prayers to Decible’s buddy who’s struggling in his marriage. Message from that prayer is to always grow in your relationship with your M, pray together, follow HIS words, and be great husbands and fathers. It has been tough on YHC with the weekly traveling and not having #accountability without F3 (and no, there are no AO’s near me since I don’t have a car) and I’m extremely thankful for the PAX for pushing us all and being #HIM.

One more plug for taking the train to Raleigh when you can!!! Well worth it (and helps my paycheck).

Trucker

TClap |

The Fort – Seasoned perfectly for Pain and Discomfort: + “How to live Longer”

2015-02-22Leave a comment

QIC: Old Bay / Cake Boss
When: 02/21/15
Pax: Crab Cakes, Macquver, Menthol, Red Banjo, Seacrest, Wheelz, Hasselhoff, Rooney, Lil E, Lug Nut, Anchorman, Grid Lock, Spitz, Solid State, Javear
Posted In: The Fort

17 PAX gathered at The Fort, the home base of the region. YHC loves coming “home” to where it started for The Fort Region and in the short 2.5 years, many fond memories of pain, cold, wet, dirty snot woggle of times.

Nothing Beats It!!

Our brother Deacon is on IR, so Old Bay stepped up to the challenge and grabbed the co-Q and away we went.

The Thang:

SSH – 30×2 lines, indian run half around park

COP

WM – 20x
IM -20x
Squats – 20x
Merkins – 15x
Peter Parker – 10x
LBCs – 20x
SSH – 20x

Partner up, size matters

wheelbarrow to playground
switch half way or when you get tired

Round 1

Bombjacks
1. Lunges
2. Imperial Walkers

Round 2

Merkins
1. Plank Jacks
2. Squats

Jack Webbs – 1:4 to 5
Moroccan Nightclub

Mosey to front of Old Springs Building:

Wall sit for 2 x 10 count

Mosey to Side Parking lot of Springs Building:

Bear Craw//Lunge walk/Bear Crawl

Mosey to Back Parking Lot for Merkin Roma:

4 corners – Merkins, run, Wide arm merkins, run, diamond merkins, run, CDD’s run (15 of each)

Meet in middle of lot for Curb Merkins and LBCs and Derkins and Freddy Mercurys

Mosey to Wall for 10 Wall pulls ups & LBCs Then 5 Wall Pull ups & Hello Dollys

Back to 4 corners – Merkins, run, Wide arm merkins, run, diamond merkins, run, CDD’s run (15 of each)

YHC finished talk about studies show optimists actually live longer than pessimists. The 2 spies who believed in their chances and relied on their faith out lived the other 10 spies and saw the promised land! Don’t be down and worry about everything. Release that at the cross and be joyful in all you do…..and you will live longer too!!

40 Day Challenge Accountablity chat!!

Partner Carry from Springs lot to COT

20 Rolalitas & 10 more merkins for good measure!!

Announcements:

Expansions on Tuesday and Friday, both with 3rd F expansion as well.
CAH Workouts 2/28 – See Chicken Hawk, Decibel or McGruff
40 Day Challenge!!!!!

Prayers for all, especially Hasselhoff’s friend and Spitz’s wife and Bounty Hunter with his new Baby!!

Humbled and Honored as always!!

TClap |

P200 Training Aint Easy

2015-02-21Leave a comment

QIC: Minute Man, Senator Tressel, Maximus
When: 02/21/15
Pax: Chedduh, Gecko, Gears, Cable Guy, Zima, Serrano, Flat Tire, Cornhole, Spiderman, Trucker, Smuggler
Posted In: Alcatraz, The Fort

A PAX of 14 rendezvoused on the Rock at Alcatraz in a balmy 25 degrees this Saturday morning. After the last few 6 degree mornings, we felt 10lbs lighter after shedding some of the cold weather gear.

Then there is this guy named Senator Tressel, have you heard of him? This respect-worthy man strolls out in shorts and basically said, “you’re all dressed in lighter clothes so that means you must be ready to run. But first, let me introduce you to my friend, Minute Man, who wants to try his hand at the warm-up for his V-Q.”

So with Minute Man on the Q, we took a fast-paced jog around Windward Rd and wound up back at the lot:
SSH x 20
IW x 20
Real Windmills x 10 (Funhouse would be proud)
Diamond Merkins x 7…hold it…Regular Merkins x 10

I’m sorry but whoever rocks multiple sets of Merkins as part of their VQ warmup is bound to be a brutal Q when he decides to take the full 60mins. In the words of Sir Charles Barkley, “That’s just turrible.”

Hand off to the Rabbit…I mean Senator Tressel:
My man darts out of the parking lot, across the outfield and then you heard the collective groan by the PAX that even CSPAN would enjoy. Why the groan, you ask? Simple. ST was taking us to the big hill and that means dry-heaving and leg pain. That sounds great, I’ll have that, please.

Run up/down hill repeats with exercises in between reps. Unlike most hill runs, there was no stopping at the base of this hill. He had us running in a circle while waiting for the six. Exercises were in cadence:
SSH x 20
Squats x 20
LBC x 20
Merkins x 10

That’s right, 4 total round trips plus one additional trip back up the hill to the park. That’s when the baton was passed to Maximus. B/c he could hardly breathe, we took a slow mosey to the playground:

Split the PAX into 2 groups and while 1 group does a set of 10 real pull-ups (momentum not allowed), the other group does continuous sky-touches. If you need an explanation, ask 1 of the 14.
Mosey to the wall and line up:
10 Donkey Kicks and on the last one, take it up to Ballz to the Wall for a 10ct. Repeat
PAX in 2 lines for Indian Gator Merkins. When it’s not your turn, you’re doing LBCs.
Circle Up:
Hand Walkers x 11 (You see 11 and you think, wow, that’s an odd number to end on. We were interrupted by the necessary Bomb Jacks. We then finished with 1 more hand walker for 12 total)
Ins & Outs x 10 then into Freddie Mercury’s x 10 and Repeat
Senator Planks: 10 Mountain Climbers, 10 Grave Diggers, 10 Dips, 10 Grave Diggers. Repeat
Elbow Peter Parkers x 12 then into Mak Tar Jah x 12
Reverse Bear Crawl 10yds then 10 Carolina Dry Docks. Repeat twice for a total of 30yds and 30 CDDs.
Circle up for a final ab blast of 10 Windshield Wipers

COT:
It is always the honor of the Q in the gloom and today, we welcomed Minute Man to the roster. Welcome brother, looking forward to your first full Q (sort of, see above).

Announcements: Keep the 40 Day Challenge in full swing, Mud-Run teams forming, Need another Q on 3/21 to join Trucker at Alcatraz, stay close to the posts on Children’s Attention Home.

Prayer Requests: Get your rest and keep your wits about you when addressing your kids. They’re always watching and listening.

TClap |

Patriot Team Building

2015-02-21Leave a comment

QIC: Cheeto, Bogey
When: 02/21/15
Pax: Chowda, Peach, Twister, Burgundy, Walker, Bandit, Italian job, Tinker Toy, Posh, Fusion, Jeeter, Dos Leches, Padre, Aqua Lung
Posted In: Uncategorized

We started this team building exercise with Cheeto Leading the way!

Cheeto’s speech on leadership key point: “You will get more out of a person with a Pat on the Back than a Finger in the Face”.

The Thang:

Warm up COT – SSH – Merkins – Squats – LBCs

Mosey to a far away field for Team relay

Partner 1 100yrd dash down and back – Partner 2 Exercise

The relay: 100 merkins, 200 LBCs, 300 Squats

Mosey to bleachers for 25 dips and 10 Burpies

Change Over for more pain and Team building from The Bogey!

Mosey to some far away picnic tables for 25 step-ups and 25 incline Merkins

Mosey through the park, up the hills and thru the woods to reach the far away path for 50 Squats and 25 LBCs.

Mosey to another far away field and Team up in teams of 4

10 Squad Merkins (square type, feet on partner shoulders)

Pair up and face your partner for Partner Merkins with alternating shoulder taps

COT – Morakin Night Clubs – Low Slow Squat (10sec count in the down) – Jack Webs – More Squats – Bomb Jacks

Line up for the Tunnel of Love!

Mosey to the fence for Balls to the wall (10 count) drop and sprint down and back ( 100yrd total) and back to Balls to the Wall

Mosey to parking lot for Ab lounge dealers choice. LBCs, Suitcase, 6 inches, flutter kicks, prison cell merkins, rosealitas, back stretch (merkin and drop the hips)

mosey to COT

https://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231

TClap |