FNGs: none, but welcome back Cobol!!!

The pax were warned this was an homage to my very first f3 workout.  It was led by M4Life, who I thought would attend.  Alas, was not to be.

EC: Shamwow with a mile PR! Maybelline and Slide Rule out there early as well.
Warm Up:

Quick lap, ssh, good mornings, merkins, imperial squat walkers

The Workout:

11s on the Half Pipe

Merkins on one side, wwii on the other.

EC burpee in the middle if you wanted…. Looked like everyone wanted.

Extra trip of 10 each if you finish early.

Shamwow hit his stair goal during this portion.

Abyss!

The PAX were introduced to a new workout move, the *Devil Burpee*.  As we all know, the Blue Devil takes the already insufferable Bobby Hurley (slap the floor like a d-bag, then miss a jump shot) and captures the more full essence of Duke with a defensive flip.  So, jump squat+ Turkish get up.

The Devil Burpee adds another layer of d-baggery by adding a Burpee before getting up off the floor (seriously, after flopping, doing push-ups before standing back up, ugh).

These are 100% guaranteed to spike your heart rate or your money back.

So, head to bottom of Abyss, 2 Devil Burpees.  Top, x4, Bottom x6, etc.

Stop at the top with 12x Devil Burpees.

Audible was called where the 12 could be skipped if the pax raced someone up the stairs.

Mary:

Traveling Mary!  Start on baseline of field, do 10x Mary exercise, Sprint to mid field.  Repeat x8, sprinting half field each time.

Recap:

Holy cow.  My heart rate averaged 141 for this nonsense.  29 flights of stairs, just over 5 miles (including EC), and will over 1k calories burned on the morning.  Great job everyone pushing hard.  Not a lot of mumble chatter, whole lot of really heavy breathing.

Announcements:

2.0 Saturday.  Spartan race (see Shamwow, Dahmer)

T-Claps (Recognition): great job to glass jaw pushing himself!  And Shamwow with the mile PR!!

Prayer: Crab legs, Glass Jaw employment opportunity