QIC: Captain Insane-o (YHC)
Pax (21): Bull Rider; Double Down; Pope; Nomo; Methane; Star Child; Tron; Old Bay; Jordy; Red Roof; Trump; Country Boy; Quimby; The Hammer; Nugget; Zoolander; Water Boy; Little Jerry; Tiger; Zartan; Captain Insane-o
YHC ended this week’s Triple Crown — started at #BagofWrenches Tuesday, Opened Parklands AO Wednesday and #TempleofGloom for the Belmont today — with an old fashioned beatdown. Inspired by our brothers in Florida, here’s what went down…
Mosey to the hockey field where YHC and Nugget had set up the workout diamond. During the Mosey, Zartan asked if we were starting with burpees. I said no. He convinced me otherwise…
COP
10 burpees OYO
20 SSHs IC
10 Imperial walker squats
20 Mountain Climbers
15 Squat Jacks
The thang
Coupons made up a diamond: home, first, second and third. The Pax divided into 4 similar sized groups.
Home- 5 burpees
First- Merkins till relieved
Second – air squats till relieved
Third – LBCs till relieved
Repeato till Q says stop. Pretty sure everyone did at least 3 sets at home plate.
Partner up
Grab a coupon-partner 1 coupon bear crawl, partner 2 10 merkins at the end point. Relay till done.
20 American Hammers
New partner. Repeato the relay back; 10 merkins, relay
Circle up for Jack Webbs. Thanks to F3r Cold Cuts for this one. For those of you that don’t know it, it’s 1 merkin then 4 air presses, 2 merkins then 8 air presses…. all the way to 10 merkins, 40 air presses. Some thought it sounded easy until we hit 12 air presses.
Line up for seal team sit ups. 2 sets of 10.
AYG sprint, jog back (I see you Zartan); AYG sprint, mosey back.
COT and BOM. I took a shot at saying some words. After hearing the podcast on the 3rd F from OBT and Dredd (available here) I realized that it was ok to say it my way. So, I asked all my brothers to take a beat with everyone — their family, friends, co-workers, wives, kids, etc. — and treat them the way they want to be treated. I thought that was a good way to leave my brothers to conquer another day.
Don’t forget, 2nd F today at the Brickhouse. Triple Crown runners get in free.
CI out; off to pay the bills.
F3 Louisville 