November 20th, 2015 By Innkeeper

Deuce graced The Valley with the Ghost Flag to try and entice a strong showing, but only six men endured the mild, pleasantly dry gloom this morning. It was perfect weather for what commenced and the flag stays with MECA.

Warm-Up
– Mosey down the Hill of Shadows
– SSH x 10
– IST x 10
– Cotton Pickers x 10
– Indian Run up the hill

The Thang
– Mosey to the track, partner up
– #1 runs two laps, #2 quadrafilia up the hill x2 and Bobby Hurly at the top until #1 returns, rotate 2x
– Spiderman Merkin down stairs, 10x muscle ups on the wall, 20x dips on the rail, 30x LBC – Repeato
– Mosey around front to benches, partner up again
– #1 10x Burpees, #2 Step Ups at benches, rotate 2x
– Q audible due to YHC’s over estimation of Pax wingspan or an under estimation of the distance between benches, side plank walks between benches attempted and abandoned – Curb Dips instead
– Parking Lot Sprints

Mosey to the Map for Mary
– LBC x 10
– Pretzel Crunch Right x 10
– LBC x 10
– Pretzel Crunch Left x 10
– LBC x 10
– Pretzel Stick Right x 10
– LBC x 10
– Pretzel Stick Left x 10
– LBC x 10
– Low Flutter x 10
– Homer to Marge x 5
– LBC x 10

Moleskin
– Good work this morning Men, and thanks Deuce for making the trip, nice meeting you. It was great to have ONJ show up out of the woods again for a Valley Beatdown again despite his disappointment that Jelly didn’t have the Q. Pongo and Rib Shack, you are becoming regulars at The Valley, keep it up!
– We learned that Deuce’s name has less to do with what Dingo does in the woods and more to do with our Third President. Next time I’d like to learn more about your choice in footwear.
– Work Day at Tradition tomorrow.
– In case you haven’t looked at a computer, a phone, have no twitter account or email… or haven’t posted in a few weeks, I’ve heard that there is a Christmas Party on December 5th. If you’ve been in a cave and this is the first time you’ve heard about it, ask Forgotten Jelly, I’m sure he can send you an email.
– Come to The Valley next week on Thanksgiving for a Dingo and Dutch beatdown – . http://f3nation.com/2015/11/19/pre-blast-thanksgiving-day-thumping-at-the-valley/

The Valley