August 8th, 2019 By DrLecter

YHC wasn’t just sitting on the beach drinking beer last week while on vacation (though there was a lot of that). He posted at the Warthog bootcamp at the F3 GrandStrand AO and put some work in during a beatdown Q’d by Shakespeare (who normally posts at Lake Wylie). YHC modeled this beatdown on what he did at the Warthog, where he was introduced to the Kracken Burpee. YHC was also looking for a little redemption after his last Q at the Ridge. We had 12 strong for the beatdown and since he slept in and missed his run, T Bone took off for a run instead of staying with the PAX. Here’s what the rest of them did.

Warm-o-rama

SSH x15 IC

Windmill x15 IC

IST x15 IC

The Thang

Mosey to loading dock, circle up

Plank Jacks x15 IC

Mountain Climbers x15 IC

Kracken burpees, x 3 OYO

Mosey to first cove behind the school, partner up.

P1 runs to third cove and back while P2 exercises.

Flapjack.

Exercises – Carolina Dry Docks, Squats

Mosey to third cove.

P1 runs to first cove and back while P2 exercises.

Flapjack.

Exercises – Dips, step up

Mosey to practice field.

P1 runs across field and back while P2 exercises.

Flapjack.

Exercises – People’s chair with air presses, WWII

Mosey back to cars. Circle up.

SSH x15 IC

Seal jacks x15 IC

Kracken burpees, x3 OYO

Mary

LBC x20 IC

Pretezel crunch x15 IC

COT

Moleskin

• Thanks for coming out! An honor to lead!
• YHC called them enclaves this morning instead of coves. Enclave doesn’t mean what he thought it meant. Cove is better.
• If you want to be motivated during partner exercises, choose the 20-something guy in the Navy(Undertaker) or Hong King Phooey as your partner. They were the fastest that YHC saw out there.
• Another way to get motivated is to partner with Solo Cup. He’ll call you a fatty, but he’ll mean it in the nicest way possible.
• Welcome Undertaker, formerly FNG Ben. Thank you for your service.
• Today’s beatdown got the Kojak stamp of approval.
• Good to have Uneasy Rider join us. The Pax felt safer with his patrol car in the lot.
• T Claps to Banjo Boy for his pre- and post-beatdown bike rides.
• Lots of no quit out there today. Bear Claw, Papa John, Six Ton, Train Wreck and Coppertone were all killing it.
• MECA is taking over Miracle League baseball on September 14 and Gapper is leading that. Here’s the link for the pre-blast. https://f3-meca.com/2019/08/04/pre-blast-f3-meca-serves-at-miracle-league-baseball/
• Opportunity to mow the driving range at the high school. See Solo Cup for details.
• QSource Grinder Saturday morning at 8:30 at Rocky River Coffee. Dick Tracy has the Q.

Harrisburg, The Ridge

---