The Twenties

February 5th, 2015 By Gapper

14 men brought their whole bodies out of the fartsack, but they only needed the upper half.

WARMUP

THE THANG

MARY

Russian Twist x2 til YHC lost cadence. Thank goodness Rocky beat Drago, because I wouldn’t be able to make it speaking Russian.
Mason Twist x10
Low Flutter x10

MOLESKIN

Great work today. Always an honor to lead.
For those who couldn’t figure out how to do curb dips, Bonnie’s Bootcamp is here to help.
Vegas rules always apply (gotta show to know & what happens at F3 stays at F3), no matter what the grainy security video shows.
But a few of you guys seemed to like parts of this workout a little too much. You know who you are.
Kettlebells with Clueless tomorrow at Stallings Road Park and Sprint Intervals with Minnow tomorrow at Hickory Ridge Middle School track.
Two options Saturday 6am at Harrisburg Park: Bull Run or Mud Run training. Followed by normal 7am workout.
Two work days coming up at Wings of Eagles Ranch, who does therapeutic horseback riding for kids with special needs and for wounded warriors. HC to Minnow if you can make it on Saturday 2/21 or 2/28 from roughly 9-4.
It’s 7 months & 6 days til Blue Ridge Relay, and we’ll have two teams this year. The 6-man team is full, but we still have room on the 12-man team. See more info on the F3 BRR post or buy my book to support the 2015 Ridge Runners.

9 Comments on “The Twenties”

Gamma February 5, 2015 at 7:48 am

Good one, @Gapper. Thankfully there are no cameras on that side of the building…
RibShack February 5, 2015 at 8:09 am

Killer lead @Gapper, arm/shoulders burnt.
RibShack February 5, 2015 at 8:11 am

Hey @Deuce, what was in your Fruity Pebbles today?

Deuce February 5, 2015 at 9:20 am

I was feeling pretty good out there today. I guess skipping a few days did me good.

@Gapper- Great lead! Way to keep us guessing.

Schedule C February 5, 2015 at 9:11 am

@Gapper great workout today! I can barely type this. Thanks for pushing us! Great seeing everyone this morning as always.
SoloCup February 5, 2015 at 10:48 am

Thanks for the lead. I need to step up my game, I am losing upper body strength…

RibShack February 5, 2015 at 10:59 am

You’re daggone Usain Bolt now man, embrace the lean!

BBQ February 5, 2015 at 11:55 am

For those that really enjoyed the partner dips, I heard @Gapper say he’s looking for guys to come to his house and help him count Russian Twists. He might even throw in some partner bear crawls if you’re lucky.

Tclaps @Gapper. Arms are feeling it from this week. Thankful the legs get their turn tomorrow. (uhh, wait – forget that)
Posh :p February 5, 2015 at 12:45 pm

Thanks for the Lead. Will be feeling that tomorrow.
Were you also going to post a link showing partner dips as well? Seems that a few men had some questions about which way face.
That Bonnie’s Bootcamp link was very helpful and inspiring :P.

Comments are closed.