With a record setting turnout at Cletus on Friday, YHC was hoping for an above average crowd at Mutiny.  I arrived early for a little unannounced extra credit to get the juices flowing and was joined by 8 others, including an FNG and a couple of the South Wake veterans who had yet to experience the glory of a Scandal Q.  What more excitement could one ask for to start the week!?

Warm Up

  • Jog 1 Lap around track ending with some backward zig zags on the hill.
  • Side Straddle Hop x 50 IC
  • Good Mornings x 12 IC
  • Imperial Walkers x 20 IC
  • High Knee Up Downs (At least 10)
  • Grab a block and mosey to lower field

The Thang (Dora 123 w/blocks, partner up)

  • 100 Squat Thrusts w/block, Partner Run to other side and back with block
  • 200 Merkins, Partner Run Backwards to other side and back with block
  • 300 Curls w/block, Partner Run to other side and back with block
  • Mosey back to upper lot and drop off blocks (nice little burn here)
  • 2 Laps of Merkin Applesauce (Indian Run incorporating 5 pushups)

Mary (Chosen by Banana Seat and New Mexico, respectively, since they were the contested winners of the Dora contest)

  • WWII Situps x 20
  • Pro-Tractor x Endless

Moleskin: Welcome to Coolio who killed the workout.  We are glad to have you as an addition to the F3 family.  The positive encouragement provided by New Mexico was a welcome site at Mutiny, I hope we see it more often.  No prayer requests or announcements, off to hit another week hard!

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