Month: June 2018

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The third wheel

PAX: Cowboy, Money Shot, Floppy Disk

QIC: Floppy Disk

A light sprinkling of PAX this morning at the Skunk, though conditions were ideal. 60 degrees and low humidity for the first time in what seems like ages. 1.5 minutes of pleasantries then we got moving. Short mosey around the parking lot, then circle, er, triangle, up in the outfield for some WoR.

Disclaimer
Warm-O-Rama (all IC)
SSH x20
Windmills x10
Cotton Pickers x10
Good Mornings x10
Willie Mays x10
Mountain Climbers x10
ASTs x10
BabyAC F x10
BigAC F x10
BabyAC R x10
BigAC R x10

THANG
BLIMPS. Simple, and effective. 5 sets total. We started with 25x of each exercise, then ran the big loop around the fields between sets (approximately 1/3 of a mile). Reps were reduced by 5x each loop: 20x, 15x, 10x, 5x.

Head to dugout for some step-ups, 20x each leg. 10x Irkins. Step-ups 10x each leg. 10x Derkins, Step ups 10x each leg. 20x bench dips, 15x bench dips.

Mosey back to the start for a quick Mary.

Mary
20x Flutter Kicks (IC)
1.5 minute low plank

MS
I enjoyed it out there this morning. The weather was truly lovely. Conversation was intentional with such a small group. Money Shot and his family are fresh off a family beach trip to Surfside Beach, SC, which is just south of Myrtle Beach. He said it was much less annoying than Myrtle, which doesn’t make sense to me. Cowboy is heading to Nawlins this week for a conference. The theme is value-based care. It promises to be wrought with entertainment.

Your humble correspondent,
Floppy Disk

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The Purple Cow

06/04/2018- Weather conditions: cool and clear.

PAX: Offshore, Black Widow, Toga, Olan Mills, Umbrella, Funyuns (QIC)

6 PAX DRP’d for the soft launch of new AO at Granny White Park. YHC will name it Purple Cow (old name for Granny White Market) for now, but it is still up for vote.

5:30 AM- Mosey from parking lot behind BMS down Granny White Pike through the gate (which is intentionally left cracked for runners per maintanence guy at the park) to parking lot for COP.

COP: SSHsx15 IC, BACsx15 IC, SCsx15 IC, GMsx10 IC, Scorpion stretchx10 IC, Supermansx10 IC, Tempo merkinsx10 IC, ASTsx20 IC, Merkinsx10 OYO, Squatsx10 IC

The Thang:

Mosey to soccer field for 4 corners: C1: 10 burpees, C2: 10 burpees, 20 jump tucks, C3 10 burpees, 20 jump tucks, 30 CDDs, C4: 10 burpees, 20 jump tucks, 30 CDDS, 40 ASTs. Running was mode of transportation between corners.

Mosey to playground swings for 3 sets of 10 swerkins, 10 inverted swing rows.

Mosey to B-ball court for suicides every minute for 5 minutes.

Mosey to picnic tables for 3 sets of 10 irkens, 20 dips. Stay at tables for 10 burpee box/bench jumps.

Mosey to west side of creek. 10 turkish get-ups, back pedal up hill to volleyball court, run back down. R&R with 5 turkish get-ups.

Mosey back up GWP to BMS for Mary.

Mary: 10 WW1s, 10 butterfly sit-ups, 10 WW2s, 2nd and 3rd Alabama Prom dates x 10 IC, FKs x 20 IC, Laney Lou for 1 minute.

COT/BOM

NM: Great start to this AO. Official launch is 6/18. Excited about the possibilities here and hopefully spread the F3 love in Brentwood. EH, EH, EH! Ironclad is up and running. Not too late to start.

Prayers for Spicoli, El Maestro, Ludwig’s sister, Offshore’s family (aunt passed away)

Until next time in the gloom,

Funyuns out!

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Stonewall 6-2-18

PAX: Hi Viz, Vegemite, Hambone, Skidmark, Pop-a-lock, Frogger, Edible Arrangement, Shooter (Knoxville), Cowboy, Brother at Law, Deep Dish, Crawfish (QIC)

Mosey to soccer fields for warmorama: SSH x 20IC, GM x 10IC, IW x 15IC, WMH x 15IC, BAC x 15IC, High Knees x 10IC, Butt kickers x 10IC

Burpee Mile: Lap around the park w/ 10 burpees at start, each corner, and finish (60 total).

Hambone’s partner pull-up special: Max out underhand, overhand, and parallel pull-ups then partner assists for 5 more. Flapjack. R&R.

HIIT Intervals: 5 exercises, AMRAP x 30s, x 3 rounds, no rest.                                       Rnd 1; Groiners, Jump squats, plank jacks, high knees, flutter kicks                           Rnd 2: Merkins, Monkey humpers, mtn climbers, box jumps, american hammers

Merkin compass: 10 merkins, rotate 90 degrees right, 10 wide merkins, rotate 180 degrees left, 10 diamond merkins, rotate 90 degrees right, 10 merkins.

Mary: Flutter kicks x 20IC, Freddie Mercuries x 15IC, Hello dollies x 15IC, JLos x 20IC, 2 minute plank progression.

Bullhorn: Sign up for Ironclad, Brewruck 7/21, lots of 2nd & 3rd F events coming up so keep an eye on Slack, continue to pray for Spicoli.

SYITG,

Crawfish