December 18th, 2015 By GentleGrizzly

YHC showed up this morning hoping to find many brave souls ready to get in some burpees but only had 2 other men (who were not part of the burpee challenge) show up. So off we went and began the warm up. YHC began telling the 2 pax that I would modify the burpee count today as we weren’t doing the challenge. As we were SSHing in pulls The Farm with his typical 2-3 min late arrival. Dang you Farm with your burpee challenge – you’re welcome for your 65 burpees by the way. Anyway here’s what we did:

Warm up
Mosey
SSH x 15 IC
IST x 15 IC
Cotton Picker x 10 IC
10 Burpees OYO

The Thang
Run down hill of shadows
At the bottom:
10 Burpees OYO
Derkins x 4 IC top rail
Derkins x 6 IC middle rail
Derkins x 8 IC bottom rail
Run up hill to posts
10 Burpess OYO
Quadraphelia up hill to bike rack

Mosey to Wall
10 Ballerina Squats – Learned this from @Hoser’s Q in Myrtle Beach yesterday morning (worked out with those guys while on a short getaway with the M)
People Chair with air press x 20 IC
5 Burpees OYO
Repeato

Mosey to Track
Indian run with guy in back doing 2 burpess before coming to front of line
(each man did 10 burpees)

Mosey to Stairs
Spider Man Merkins up stairs (ninja style)
10 dips on hand rail
10 Muscle Ups
5 Burpees
Repeato x 2

Mosey to front of school
Grab a Block
20 Curls
20 Tricep Exts
20 Shoulder Press
Repeato

Mary
LBC x 15 IC
Dying Cochroach x 10 IC
Low Flutter x 10 IC
Box Cutter x 10 IC
30 second Plank

Moleskin:
1. Thanks men for posting this morning
2. @TheFarm – thanks for posting to push us to get in 65 burpees this morning
3. We had a conversation around the newish F3TheValley flag – @TheFarm wants to steal the eagle for the F3DavisLake flag, we want to put an owl on top of the flag to scare @TheFarm, @InnKeeper knows how to lube PVC with candle wax for some reason
4.@RibShack – When are you Qing?

Davis Lake, The Valley, Tradition