September 18th, 2019 By Indiana

14 PAX, Wind WNW at 5-10. Clear and Dry as West Texas

Mosey from AO past “Deaths Door” dumpsters to Thunderdome (new 6 level parking Deck) taking stairs all the way to da top o the world on level 6 with clean air

WARM UP

Cotton Pickers x 10

PLANK x 2 min (much whining here and talk of loins hurting)

Negative Merks on a 5 count x 5

SSH x 20

THANG

2 exercises with 2 stations

At Bottom of Stairs or Chimney

Capt Thors ( 1 Vup followed by 4 KBGs IC for 1:4 ratio; INCREASE BY ONE each time back down so 2:8 then 3:12 etc etc etc

At TOP of DECK

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat adding ONE each time back up to top.

Between station 1 and 2 as above run up the stairs to top on SETS 1 and 2..On SET 3 run the entire parking deck. Run Stairs on Sets 4 and 5.. on SET 6 run the entire parking deck to top..etc etc etc

Time called at 605am. Mosey long way back via UNION ST to Grove to OCT

MARY

Alphabet

ALT Supermans, Supermans, Ironmans,

Broga Stretch

MOLESKIN: 

Great morning. Tried to keep it simple and keep us in constant motion. Looked up on the F3MECA website (UNDER EXERCISES IN DROPDOWN MENU) the 4 x 4s. (THESE BLEW once you got to 3 and beyond. Some got to REP 7).  Thors were a little less hard but still a gasser. Only recovery was when you were coming down the stairs or chimney back to station 1.

THIS N THAT: The smell of those dumpsters full of dead bodies at corner of Spring and Cabarrus Av. I really need to start shopping there soon for meat. Never. Grover was AYG as usual but Tombstone was on his heels at age 33 pushing the ol man of 46. Homeland posts yet again and really wants us to burn his piano. Never done a piano burning before but he promises beer, pizza, and dancers. Asks that we bring speedos for the pool.  Should be good. Stay tuned. Word is that EL AL is on the mend but still not ready for prime time. Prayers for him this week. In case you havent heard VAPING is good for you. I picked up a 3 pack at QT the other day.  Welcome Wildcat. Moved here to Corncob from Harryburgs. FIRST EVER! Mayweather asks for prayers for Clemson to overcome the 49ers this weekend. Too close to call at this juncture. Coffeteria at GWC was solid with about 10 posting.

Stay strong. Stay positive. Its all about attitude and faith really.

INDY

 

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