10 PAX appeared in the ever-darkening gloom to fraternize at Mutiny and help @Deadbolt celebrate the big 48 – Dora style. YHC was entrusted with the Q as we continue to await the return of @BretMichaels from the DL… or making the worst country song ever.
The Warmup
Started out with a double lap around the track which precisely ended at 0.48mi (confirmed by GIS) to honor our birthday brother. On to the parking lot for:
- SSH x 20
- IW x 20
- Good Morning x 10
- Hillbillies x 20
The Thang
YHC was inspired by a recent trip to the AO at Grandstrand on July 4th led by @Chaser & @Abraham, so we jogged up to the field for a trip around the four corners. Cones placed at the corners of a 10yd x 10yd square. Each lap around the square started at bottom right corner, sprint to top right, side shuffle to top left, backpedal to bottom left, sprint back to bottom right. Each lap was bookended with 10 of the specified exercises, 10 of the first, run the square, then 10 of the second.
- Lap 1: standard merkins & wide merkins
- Lap 2: staggered merkins (10x one way first and 10x the other way second)
- Lap 3: Carolina dry docks & diamond merkins
- Lap 4: Marine merkins & burpees
After that, we did Dora: Birthday Edition.
PAX line up at the end line… cones placed approx 75yds down field. PAX pair up and while PAX 1 sprints down the field to do 5 hand release merkins, PAX 2 starts knocking out the called exercise. When PAX 1 returns, they flapjack and continue until finished. Three rounds of this with different main exercises on each round. Normally, this is 300x, 200x, and 100x of the exercises, but due to time constraints and as a final gift to Deadbolt, we modified to:
- 300x prisoner squats
- 200x plankjacks
- 48x burpees
Mary
Mosey to the picnic shelter for Peoples Choice Mary, 10x on each.
- Reverse LBC
- Freddie Mercury
- Low Slow Flutter (5x) and 5 count of 45 deg. leg hold
- Chill cut plank (10 count)
- Hello Dolly
- Windshield Wipers
- Russian Hammers
- Dying Cockroach
- Slow-Mo Merkin (down and up in 1/4 increments)
COT
Thoughts and prayers are with Imp’s family as they deal health issues in the immediate family, continued prayers for Howard’s full recovery, prayers for all our brothers who are traveling, recovering from DL or dealing with other issues of life… you know who you are.
Naked moleskin
Enjoyed leading you men today – every week is a step forward with improved strength and stamina (#runningismyachilesheel) but thank you for the continued encouragement, support and friendship that makes F3 what it is.
