Shovel flag planted for PAX of 21 at Shelley Lake. This week’s script had a splitter depending on the PAX size, once MacGruber arrives from his solo ruck that seals it….over 20 means sprints instead of circuits.Here we go…
The Thang:
Warm up run to upper field, circle up
C.O.P. : SSH x 15, Plank Jacks x 15, Squat Jumps x 20, Merkins x 15
Mosey to bottom of dam and grab a rock, circle up
Curls x 15, Military Press x 15, Tricep Press x 15…..take rock up the hill
Squats with rock above head x 15, down and back up with rock. Curls x 15, Military Press x 15, Tricep Press x 15, down and back up with the rock. Squats with rock above head x 15, down and back up with the rock. Curls x 15, Military Press x 15, Tricep Press x 15, down and back up with rock.
Mosey over to upper field and line up
Merkins w/ hand ON rock (L&R) x 15 each, Diamonds x 15, Carolina Dry Docks x 15, Merkins x 15
Sprint to the end and back, Monkey Humpers x 15, Sprint to the end and back, Squat Jumps x 15, Sprint to the end and back, Star Jumps x 20, Sprint to the end and back, LBCs with rock x 55, Sprint to the end and back x 2…..jog to dam
Curls x 8, Military Press x 8, Tricep Press x 8…..down and back with the rock, down again to return rocks. Run back up the hill and across the dam back to parking lot. (think i covered it all)
COT with prayer by YHC
Q.O.D.: “We choose our joys and sorrows long before we experience them.” -Kahil Green
Naked Moleskin
-T-claps to MacGruber for the solo pre-ruck. On our way out we passed a couple of gentlemen that he noted were on the loop this morning. The pair appeared to be quite happy enjoying their stroll, really happy actually. Might be a gloom first, but I’m not convinced they noticed the 21 of us pass by….God bless their souls.
-Great to see Flatline out in the gloom again, interesting AO to choose with a bum wheel. In a related story, he’s offering up a free one night trip for a fellow F3 Raleigh PAX….good only on Oct 17th though. Several other brothers are going too, any of them willhelp the guy with what to pack. It’s an awesome 2nd F opportunity where quality time is in abundance. Don’t worry it’s not all talking, the 1st F is also a component. 90% of the thing is half mental…that’s what I’m telling myself.
-Ah it’s always good to have man with great experience in the gloom, the ever observant Fazio posed a thoughtful question at the rock pile…”Are these traveling rocks we’re picking?” He’s been there before, knows how the play might end. Skills like these can be valuable, the kind that are an ideal fit for the opportunity above! #miserylovescompany
-T-claps to K-Tribe for stepping up yesterday at Eastbound & Down with his first Q, Heard it was a classic 1st lead with high rep counts. Aye! For others out there who’ve been posting a few months, sign up at your favorite AO. Think Rice Krispies is due…
-Dingo & Java like sprints apparently, good to know! Red Card was mauling the out & backs, but Pepe brought another gear for the final run…..great seeing these guys push each other.
-F3 Connect is tomorrow, pretty sure it’s sold out (or should be).
-Praises for Skinner’s new baby boy, sounds like MSkinner is doing well. MBlueCrush is officially past due date so be on alert for the arrival of Blue Crush’s 2.1 Prayers for Howard, think his trip began recently.
-Just like each Seinfeld episode had Superman somewhere, here it is. Epoxy & Au Pair were not present. I have no knowledge of where they were or what they were doing, probably talking about high school sophomores…..that would be great UNC recruits…….for basketball.
-See you in the gloom soon!
