Jockstraps and Vasectomies

11 of Harrisburg’s (and Isotope’s) finest men came out on a balmy 24-degree morning for some strong work.

The thang:

Warm Up – jog to lower parking lot, doing high knees and butt kickers along the way.

SSH x20
Imperial storm troopers x20
Mountain climbers x15
Windmills x15
Merkins x10

Partner pushes up the hill – switch halfway.

Mosey to the library for some STAIRS:
Set 1: Incline merkins up each step, walking lunge down the ramp
Set 2: Reverse spiderman (decline) merkins up each step, walking lunge down the ramp
Set 3: Bunny hops up the steps, walking lunge down the ramp

Mosey to the woodpile for some long-overdue work with LOGS:
2-3 men per log, exercises are as follows:
Set 1: 15 overhead shoulder presses — 15 squats — 15 bicep curls
Set 2: 12 overhead shoulder presses — 12 squats — 12 bicep curls
Set 3: 10 overhead shoulder presses — 10 squats — 10 bicep curls
Set 4: 8 overhead shoulder presses — 8 squats — 8 bicep curls
Set 5: 5 overhead shoulder presses — 5 squats — 5 bicep curls

Mosey over to the field for some speed training:
-Have 60 seconds to run across length of soccer field. At other end, 60 seconds of merkins.
-Have 55 seconds to run across. At other end, 55 seconds of air squats.
-Have 50 seconds to run across. At other end, 50 seconds of burpees.
-Have 45 seconds to run across. At other end, 45 seconds of merkins.
-Have 40 seconds to run across. At other end, 40 seconds of air squats.
-Have 35 seconds to run across. At other end, 35 seconds of burpees.
-Have 30 seconds to run across. At other end, 30 seconds of merkins.
-Have 25 seconds to run across. At other end, 25 seconds of air squats.
-Have 20 seconds to run across. At other end, 20 seconds of burpees.
-Have 15 seconds to run across.

Slow jog back for some MARY:
-The squirm x20
-Crunchy frog x21 (thanks, Jock Strap)
-The W x20
-Mason Twist x20
-LBC x20
-Homer to Marge

Moleskin:
1. Pardon the title of this post – let’s just say you had to show up to 2nd F at Rocky River to understand. That poor lady walking by…
2. Strong work on a cold morning, gentlemen! Plenty of mumble-chatter…I suppose that means I did okay (except the botched count on slow merkins)?
3. Hats off to all our F3 brothers who were absent this morning due to running in the Thunder Road half/full Marathon. We got some preliminary numbers via Twitter, and you guys were/are running strong! All of you others who simply fartsacked due to the cold…well, we’ve all been there. =)
4. T-claps to Blackbeard and Jock Strap for joining us from Isotope. As they admitted, “you guys have better coffee down here…”
5. Quick reminder that I’m hosting a bonfire at my house tonight at 8pm. Feel free to swing by even if it’s just for a bit. See email I sent out earlier this week for details.

2 thoughts on “Jockstraps and Vasectomies

  1. Titleist

    Man, that sounds like a good beatdown! Can’t wait to join you guys in the gloom again…seems I am pulling a Starsky…injured right when it got cold out. Would have showed up for the bonfire, but the M and I celebrated 5 yrs today so that wasn’t an option. Hope to see you all soon!

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