May 3rd, 2016 By Buckwheat

8 men exited the fartsack and decided not to let a little rain deter them from putting in a downPAINment today. There was even a Mr. Belding sighting today. YHC picked up the Q late Sunday from Mandown so he could attend his home AO because he has to go into work early this week and Tradition was too far away from home to make that happen. Not quite sure how that’s possible considering Tradition is only about a mile from The Precinct, but I owed him one for covering a Q for me last week take a day off in preparation for the mud run. After doing the Leatherneck on Saturday and the deformed Chickenfoot at Skywalker yesterday, the last thing I wanted to do today is run a lot. Thus, I informed the Pax of the good news. We won’t be leaving the parking lot!

Here’s how things went down:

Run forward the length of two parking spots, then run backward on the other side of the line. Shuffle right, skipping a parking space, and then rinse and repeat the length of the large parking lot, switching sides on the shuffle midway through. Sounds confusing, but it really wasn’t. All I know is my quads were burning by the time we circled up for warm-o-rama.

Warm-o-Rama:

SSH X15IC
IST X15IC
Windmills X10IC
Cotton Pickers X10IC
Mountain Climbers X10IC
Mericans X10IC

The Thang:

Mosey to back parking lot and grab a cinderblock, and get in a COP.

10 CB Burpees –
ONJ was too diesel for his CB and broke it. It was here that Blind Date discovered an infestation of small worms that looked like maggots under YHC’s CB. Others were affected or should I say infected too. WTF?? Oh well, this is F3 and we workout in less than ideal conditions sometimes. Good thing I gave a thorough disclaimer. Let’s get back to it!
20 Shoulder Presses IC
20 Triceps extensions
20 Curls
30 Chest press
20 Upright rows

Partner up and line up at island. Sprint to far island and do 20 squerkins. Sprint back and flapjack.

Partner wheelbarrow the length between islands, alternating as needed. This sucked! Do 20 partner derkins. Sprint back to other island and flapjack.

Quadraphelia back to other island and do Around the Clock Mericans on the curb courtesy of Rib Shack. These were HORRIBLE.

Quadraphelia back to other island and do 20 air squats.

Go back to the cinderblock COP and repeato what we did earlier:

10 CB Burpees
20 Shoulder Presses IC
20 Triceps extensions
20 Curls
30 Chest press
20 Upright rows

Partner up and grab a tire. Partner one does 10 tire flips while partner two does 30 air squats. Switch roles and repeato.

Tire flip burpee medley the length of the parking lot. One parter does a tire flip while the other partner does a burpee. Rinse and repeat.
Tire carry back. One partner carries the tire while the other groucho walks to the midway point. Switch roles back to the end of the parking lot and put the tires up.

Line up for some more sprints. Island to Island twice AYG. 40 LBC’s when done.

Mosey to main lot for Mary

Pretzel Crunch X10 IC
The W X15 IC
Low Flutter X15IC
Low Dolly X15IC

COT
BOM

Wet, Maggoty Moleskin:

1) Kudos to you men for braving the drizzle and working hard this morning.
2) Oscar – It was good partnering with you today. Hard to tell you just started F3 a week ago. You were crushing it. #keepitup!
3) Good to see you today, Mr. Belding. You should work offsite more often. Thanks for bringing us home in BOM.
4) There was almost no mumble chatter today, except about our maggot infestation. Thanks for your contribution, Blind Date.
5) Rib Shack- You’re a sprinting machine. Those Around the Clock Mericans were terrible. My chest was fried at the end of those. Won’t ask you to pick an exercise again. #Qfail.
6) ONJ- Glad there weren’t any cars where we were doing quadraphelia today ;-). I heard the usual grunting noises coming from you and
7) Mugsy- Wish I was your age again and doing this F3 thing. You were in beast mode today, brother. You and Rib Shack destroyed the tire flip burpee medley.
8) Jelly…. Nice work today, brother!
9) Dredd and OBT will be at our book study this coming Friday. Come join us.
10) King Tiger 5K is June 18. You can sign up via link in the MeCA daily communication.

Tradition

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