January 2nd, 2016 By Buckwheat

After almost fartsacking, YHC arrived at the Davis Lake Clubhouse at 6:59.45. Bronco looks at me and says “Is this your Show?” Not I said the fat guy in response. Let’s look on signup genius to see who was supposed to Q today. NO ONE! Guess it’s my show now…. At this point, I hear some mumbling from Empty Nester regarding the 100 burpees YHC started last Saturday’s beatdown with. Good news Pax, my shoulder is hurting so NO burpees today! Things went a little something like this:

Mosey to warm up area for warm-o-rama.

SSH X15IC
IST X15IC
Windmill X10IC
Hamstring Stretch
Shoulder Stretch
Mericans X10IC

Mosey to playground.

10 step ups each leg, 10 decline mericans, 10 swing crunches (can’t remember the name for this exercise), 20 dips. REPEATO X 3 rounds.
20 LBC’s IC
15 Low Slow Squats IC

Mosey to Capital Hill. Stop at intersection for 10 pretzel crunch IC (Triple Threat). Continue mosey.

10 incline mericans, 10 decline mericans, and 10 dips on the guardrail.

From bottom of Capital Hill. 1-5, 5-1 ladder mericans at the bottom, Bobby Hurley’s at the top. Quadraphelia up hill first two times, bear crawl the next two, and sprint last time. All of these were difficult due to the frost on the grass. Modify if you need to in order to avoid injury.

Triple Threat takes over the Q at this point. Mosey to field next to Capital Hill. TT surveys the land and the Pax quickly figure out what’s next. Sprint the length of the tree line. TT was getting after it while the rest of us were dragging behind. 10 plank jacks. Sprint back to other end of tree line. 15 air squats. Sprint to other end of field. 2 mericans IC. Lunge quarter of the field. 4 mericans IC. Lunge 2nd quarter of field. 6 mericans IC. Lunge third quarter of field. 8 mericans IC. Lunge to end of the field. 10 mericans IC.

Mosey back to rock pile. Stop at intersection for 15 peter parkers. Continue mosey.

Grab a rock. 20 flutter chest press with rock IC. 10 curls. 10 shoulder press. 10 more curls, 10 more shoulder presses. Mosey back to lot for MARY.

Mason Twist X20IC
Squirm X20IC
1 min. plan.
Dying cockroach X10IC
Low Dolly X20IC

COT/BOM.

Frosty Moleskin:
1) Thanks for bearing with me through this impromptu Q. I was just piecing things together as we went.
2) Thanks for stepping up and assisting, Triple Threat.
3) Thanks for making the trek up from Providence/Area 51, Fizzie. It was nice to meet you.
4) Healthy Eating Challenge starts Monday as does Curl/Squat challenge. See The Farm for details. He can forward you the e-mails that were sent out over the past few days.
5) Per our discussion, let’s get out and EH our #sadclown friends, coworkers, and neighbors and give them the gift of F3 in 2016.
6) Everyone who attended the beatdown also did coffeeteria at CFA. 100% may be a new record.?.?.? Enjoyed the 2nd F, when we weren’t all on our phones of course ;-).
7) Triple Bogey: Sorry you showed at 0530 and we weren’t there yet. I’d blame Beattlejuice for that one!

Davis Lake

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