October 28th, 2017 By Laser

The morning started out with YCH and 2Step putting in a 4 mile run. A steady trickle of Pax turned into 11 men showing up, including FNG Jason, to put in a morning of hard work. Keeping with the recent push to crank up the level of beatdown at Dlake YHC attempted to bring the pain as follows:

WARMARAMA:
SSH x 20 IC
IST x 20 IC
Windmill x 20 IC
CDD x 15 IC
Mountain Climbers x 15 IC

THE THANG:
Mosey to Hill next to Clubhouse / Grab a Rock
Incline Merkin x 15 OYO
Incline Chest Press x 15 OYO
Skull Crusher x 15 OYO
Arm Curls x 15 OYO
Derkin x 15 OYO
1 Lap around clubhouse
Repeato
1 Lap Around the clubhouse or hill runs
Repeato

Rocks Back and Mosey to Parking Lot
10 Air Squats
10 CDD
10 WWII Sit Ups
10 Curb Hops
10 Burpees
Do 10 Squats, run 2nd set of islands and back
10 Squats, 10 CDD, run and back add next exercise
Add additional exercise until reaching Burpees

Super 21
1 Merkin followed by 1 sit up
2 Merkins / 2 sit ups
After 10 – Monkey Humpers x 21
After 15 – Mountain Climbers x 21
After 20 – Air Presses x 21
21 Merkins / 21 sit ups (231 total Merkins and Sit Up’s)

Circle up – 2 pax doing dips on back rack while remaining pax do Howling Monkeys. Rotate by 2 pax till all have done dips.

Mary:
Reverse Crunch x 10 IC
LBC x 30 IC
Low Dolly x 20 IC
Mason Twist x 20 IC

RECOVER! RECOVER!

COT / BOM

NAKED MOLESKIN:
– Mumblechatter was plenty today during the rock work with Febreeze being concerned about “sliding down the hill” but this quickly changed to midwife noises and “What the hell are we doing” during Super 21’s
– Welcome FNG Jason who was invited by Febreeze
– R2D2 and Febreeze decided to share stories of crop dusting during Super 21’s during which R2D2 expressed pride in crop dusting his students during class and Febreeze gaining joy from trapping people in an elevator with his flatulence
– The usual pax accusations of #jellylube by Febreeze were plenty

Announcements:
– The Precinct Anniversary convergence is next Thursday, November 2nd at the Winchester Clubhouse. Davis Lake will move our Thursday beatdown to The Precinct that day. Spread the word!
– HDHH for MeCa at 26 Arces Brweing on Wednesday @ 7:30 w/pre-beatdown by Sugar at 7:00 Sharp
– November 11th is Charlotte Half and Full Marathon. Many F3 Pax are running, come and cheer them on at the finish!

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