I had a feeling when I rolled up @ 5:20 and saw the traffic accumulating in the gloom the turnout was going to be nice. It was… When I saw red roof and his posse, I knew they had one thing on their mind.. The ghost flag. It’s OK ghostie buddy, you will be back home in the near future. Major props for el mutt and O Pax for showing up.
I had a little extra juice in the tank this am.. Maybe it was Q energy? maybe is was that I had been up since about 2:30? Maybe it was the motivation after reading the punishment F3 franklin put on starchild? Maybe is was meeting Trump face to face in real life?? I don’t know. I do know, that was a tough workout and at the end, 27 degrees felt really good.
Q: Glauc
PAX: (18) Starchild, Mr. Hat, Boozer, Methane, Nugget, OJ, Cutlass, Dunphy, Red Roof, Bob Ross, Double Down, Wham, PK, Dynomyte, Tool Time, Trump, Diablo ( I might be missing one?? )
Warm Up – 5 BOYOC (pronounce boy- ocs ) have to add the C for Clapping . 25 SSH in cadence , a little Hammy strecth, 10 cherry pickers
THE THANG: Remember everything had a 1:4 theme.
Run from Base over “The Prick”
Exercise one (1:4 Merkins/ Shoulder taps ending @ 10: 40) A total of 55 pushups and 220 shoulder taps!! I love this exercise and it is an absolute beatdown staying in plank for that long is a beast.
Run to Northern Lights
Exercise two (1:4 Big Boy situps/ reverse crunch ending @ 6:24) 21 big boys, 84 reverse crunch
Run to other side of The PRiCk , plank until PAX recover
Run to far in of Ring of Fire
Exercise 3: (1:4 4 count air squats, calf raises ending at 10:40 ) 55 air squats, 220 calf raises… Not as bad as thought
Run to the Honeyhole
Exercise 3 Grab rock (10-15lbs) (1:4 Lion King/ Bicep curls decending from 10:40 ending at 5:20) 45 Lion King , 180 bicep curls 🙂
Run to side of Ring of Fire
Hold plank until Pax catch up
Exercise 4: Jack Webbs (1:4 Merkins, Air press – starting at 5:20 ending at 10:40) 45 Merkins , 180 air presses
Run (no jog) Back to Base: I was sweating and it was 27 degrees.
Hold plank and a little hammy stretch.. WHAM!
Major props to all and know running might not be most strong suit, but thanks for hanging in there. Major props to Boozer for his third post in 5 days!! This was not an easy workout and know if F3 we are about doing your best period….
No major intentions, RR gave a shout out to Saturday.. Be there or Be square.
I was honored TRUMP shook my hand at the end. I might not take a shower now for a while trying to maintain that tax bill mojo.
I should’ve let visiting PAX announce their name and original AO since I am somewhat unfamiliar with everyone and their original posting sites.
Glauc OUT
F3 Louisville 