COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Slushii, Rump Roast, Special Sauce, Avril, Gambler, Sex Panther, Aaarrrggghhh
QIC: Oatmeal
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Hillbillies x 15 IC
Windmills x10 IC
THA THANG:
Run a small lap to the north goal post across field, around the south goal post and back to pavilion
Complete the following:
Step up press x5 each leg
Curls x10
Squat Thrust x10
Man Makers x10
Run same lap around goal posts stopping at north end to do merkins x10
Repeato…because it’s Groundhog Day.
MARY:
Legs 6” holding block
Flutters
Penalty man makers x5 since several PAX dropped feet to ground
Try again: Legs 6” holding block
Rosalita
Low dolly, relax
No blocks:
Heels to heaven
LBCs
Various planks to close out
IRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It’s Groundhog Day so what could we do over and over and over…Much mumble chatter about YHC not caring about shoulders today. Perhaps I should have warned PAX to take care of their Starbucky shoulders. Following the shoulder comments were the complaints of back pain. I can provide the number of a good sports chiro! Tclaps to Slushii for being prepared with an impromptu speaker to aid with the monotony. YHC took pity on PAX with 10 minutes remaining and moved to some Mary since PAX were also upset YHC seemed to neglect core exercises today. PAX were relieved until they figured out YHC was serious about holding feet at 6”. Penalty man makers for lazy feet elicited what may be a record 5-6 “F U’s” on the Rumpometer. I was humbled with such recognition and felt I should thank the Academy and everyone that supported me in my Q journey!
We all survived, had coffee and as far as I can tell, this week’s batch didn’t prep Slushii for a colonoscopy!
ANNOUNCEMENTS:
- Patriot Challenge started yesterday. Get signed up and log your miles!
- 4x4x24 this Friday! Get on the train (Rump Roast is HC!) and start hydrating and carbo loading on Weds
- TID18K on 3/6
- GrowRuck Alamo 4/9-4/11
- F3 Golf…