November 19th, 2018 By Othello

Knowing that Thankgiving is just days away, YHC wanted to lead a BD that would not only push the Pax but generate enough anguish that could burn the toughest of calories.  I had a running/BD Q in mind, inspired from my last Spartan workout at Area 51.  Eight of us arrived, 530 ticked and tocked.  A lousy disclaimer was given…..

Warm-o-Rama
SSH x20 (x denotes cadence)
IST x 12
Merkins x10
Follow the leader – mosey-run…

You know it is going to be a good morning when one of the group says “hey, you are running like Dredd!”,  and another says…”you know you are running at an 8 min pace?”  Yes, yes, I know I’m running fast, thank you for the complement, so stop y’ur-bitchi’n, pick up the pace and push yourself!  Remember the disclaimer? Modify if you need, I’ll come back for you.

The Thang
Mosey around the park and into the woods.  Every 1/4 mile or so we stopped and did a Mary exercise and merkins (10 reps ea).  We stopped 3 times travelling to the pull up bars and rotated through low flutters/merkins, low dolly/merkins, and reverse crunch/merkins.

At the pull-up bars:  3 sets of 5 pull-ups, 10 Bobby Hurleys.  Once the six was in:  The W/Wide merkins.

Mosey over to Quail Road.  Show the Pax the “hill section” identifying the top and bottom of the hill.  We will do 3 rounds of the following:  Run up the hill, 10 WWII’s, run down the hill, 10 diamond merkins.  Go get the six, once back all finish with another round of 10 WWII’s.

Mosey down Quail to the entrance by the volleyball courts.  On your six for low flutters until the six arrive.  Mosey through the park and to the playground area for the following: 10 dips, 10 jump-ups, 10 dips, 5 Jump-ups, 10 dips, 10 incline merkins.

Mosey back to Shovel Flag

Count-o/Name-o-Rama

Announcments
1.  Chum announced the Turkey Week schedule at Mint Hill – Check Slack for updates
-Entire family beatdown on Saturday….bring everyone in your house…even Grandma!!
2.  The Gremlin – planning going great – mark your calendars 1/19/19!!

COT
1.  Prayers for all F3 brothers and their families traveling this week (i.e. Motown)
2.  Families in California ravaged by the fires
3.  All F3 brothers who lost family members this year (i.e. Pinto’s, RaR)

Moleskine
1.  Great work today by all!  A lot of running, some groaning but not much.  Remember, Mondays are for pushing yourself, aye!
2.  Thank you to the #passporters for posting:  Motown, Sparky and Greek
3.  Hugo, Chum, RaR, Convoy – Thanks for posting!

Piledriver

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