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Holy Crap, I almost stepped on a snake.

/in /QIC:
PAX: , , ,

I rolled in to the parking lot with 10 minutes to spare. Two vehicles already in the parking lot. I was greeted by Boo Boo and Fanta. Got everything ready and a sighting by M4life. He was going to run with Lipton. Abe rolled in next. We hit the red trail first.  Midway through Boo Boo said something…and the way he did, I just broke camp and ran along with the rest of the PAX. He almost stepped on a snake that was trying to soak up a little heat off of the asphalt. We went back to investigate a little closer and it was a rat snake. This brought on a whole new meaning of being alert the rest of the way.

 

FNG: None

Warm Up: The RUCK

The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter this cool crisp morning.

Mary: None

Announcements:

T-Claps  Boo Boo for his 3rd post with F3.

Prayer: Our Nation! Unspoken.

White Men Can’t Hoop

/in /QIC:
PAX: , , , ,

FNGs: None

5 HIMs posted to GP including M4L.   YHC brought the music box & a basketball. 

Warm Up:

10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays

The Workout
Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks

Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).

20x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, Ground Pounders and Bus Drivers

20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters

Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair

OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)

Mosey back for COT.

T-Claps: M4L wore a 30lb ruck the entire workout

Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).

Hilltop NeedMore Ruck. Beautiful morning 61 degrees. 4 PAX and we were off at 6:00 am.

/in /QIC:
PAX: , , ,

FNG: None

Warm Up: The RUCK

The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter catching up with those you do not see often.

Mary: None

Announcements: Bass Lake mulch starts back up.

T-Claps (Recognition)

Prayer: Our country and those suffering from illness. YHC took us out.

Running the Tables

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George