12 pax came out for YHC’s sweaty, muggy house of pain this morning. Among these men was FNG The Scenario, brother of The Situation.. see what we did there! This workout was preceded by a call for runners for a 515 3 mile prejog. 2 pax answered that call.. we chatted.. we ran .. we dodged a couple cars..
The Thang
Extra Credit (YHC, Spurrier, Dial Tone)
Meet at 0515. Go left out of The Crick, jog to Alm Street and hang a right. Jog up to the hotel and hang a left. Jog all the way to the airport fence. There was some mumble chatter about if the fence was electrified. We tried to get Dial Tone to test it but he wouldn’t bite. Turn around and jog all the way back down globe to the start point. 3 miles in rougly 29 minutes. Great warm-up guys.
Warmup
- SSH x20
- Good Mornings x10
- Plank Jacks x10
- Hand Release Merkins x10
- Donkey Kicks x10 OYO
- Fazio Arm Circles x10
- Reverse Fazio x12 (added a couple for a late big circle request)
- Emperial Walkers x10
- Hill Billy x10
The Courts
Jog up to the basketball courts and grab a partner.
- Group one does partner assisted pullups x10
- Group two does dips x15 and left/right stepups x10
- Flapjack
- Group one does partner assisted pullups x10
- Group two does dips x15 and box jumps x10
- Flapjack
- Partner one empty wheelbarrows to first corner
- Both partners broken bear crawl to second corner (bear crawl with one leg in the air)
- Partner two empty wheelbarrows to third corner
- Both parterns broken bear crawl back to the start
- Homer to Marge x10
- LBC x10
- Freddie Mercury x10
The parking Lot
- First corner 20 burpees OYO
- Plank for 20 seconds
- Second corner 15 double merkin burpees OYO
- Plank for 20 seconds
- Third corner 10 triple merkin burpees OYO
- Plank for 20 seconds
- Last corner 5 quadruple merkin burpees OYO
- Plank for 20 seconds
Dodge Ball
Mozy over to the long wall by the service court. The pax line up on the wall elementary style while one pax stands in the parking lot and hurls a dodgeball at the line. If a PAX is hit they jog the big loop around the parking lot. If the ball is caught or no PAX is hit the thrower jogs the parking lot. Aside from throwing the ball into the runoff drain one time it went pretty well. We are definitely better at dodgeball than some of the other sports we have tried out here.
Mary
- WWIIs x10
- Reverse LBCs x10
- Poke the hole x10
- Pulse ups x10
- Giant windshield wipers x10 (no idea what these are really called.. legs up in the air and roll to the left, back to top and then to right and back)
- Hello Dolly’s x10
- American Hammers x60
COT
- Great work by all today.
- Tclaps to FNG The Scenario for hanging in there today
- Crick Shirt order is up.. get your orders in. http://f3.mudgear.com/products/f3-the-crick-shirt-pre-order
- Triangle GoRuck Extended Session #2 is 8/22 starting at 0100.
- Labor day will have reduced workout schedule.. no kickstarter.. locations to be announced.
- Prayers for Spurriers friend going through baby woes.
- Prayers for The Scenario while he goes through some hard times.
- Spurrier took us out
