October 11th, 2018 By Chicken Strip

7 men went for a swim at Davis Lake in weather that was perfect for ducks and apparently F3 men. Laser even made an appearance at the beginning of the workout before continuing with his marathon training – good luck brother! After modifying the workout to avoid the slippery slide that Capitol Hill had become and the tunnel that was now a river we took off. Here’s what went down:

Lap around club house

Warmorama:

SSH IC x 25
Plank Jacks IC x 15
Imperial Storm Troopers IC x 15

Mosey to Tennis Courts (thanks 2 Step for the code!)

Partner up
Partner 1 runs to the end of the courts and back
Partner 2 performs exercises until Partner 1 returns then swamp
Exercises: 100 merkins, 200 WWII situps

Mosey back to parking lot

7 to 1 ladder from one island/tree to the next and back (Burpees and jump squats)

Jack Webb ladder – 1 Jack Webb then walk 2 parking spaces then 2 Jack Webbs (repeato) up to 10 and back to 1

Parking lot sprints – 4 (2 while starting prone on the wet pavement)

Mary

Crunchy Frog IC x 15
Mason Twist IC x 15
Slow LBS IC x 20
Squat circle of pain x 2

Announcements:
Hit the Brixx run is Sunday, there will be 5 chairs from Speed for Need there – check Slack for more details
Passport challenge is still going on, check Slack for more info – thanks for Robins Nest and Hotwheels joining us to get their passport stamped

Prayers:
Metro – new relationship

Moleskin:
Always great to be back at Davis Lake, especially Qing for the first time since I left a few years ago. I’d hoped to go back to Capitol Hill but due to the weather scratched that idea (don’t worry – no rocks were going to be involved). A huge turnout given the weather – excellent work men! Great to see PETA out for his 3rd workout in just one week.

 

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