Category: Germany Park

DATE: 5-5-19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K
QIC: Ina

AO: Germany Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 10 IC

Windmill x 5 IC

THA THANG:
30 burpees – Run 1/2 mile : Repeat 4 times for a total of 120 burpees and 2 miles.  We then walked 1/4 mile, jogged 1/2 mile, walked 1/4 mile to finish the morning workout.

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thankful to Coach K for joining me this morning for the workout.  He is in much better shape for the Spartan race than me, so I tried to convince him to join me in Austin in 2 weeks!  Aroo!

ANNOUNCEMENTS:
1.
2.

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast & Sally

AO: Deutschland
F3 DISCLAIMER & WELCOME: Rump Roast gave

WARM-O-RAMA:
SSH
IST
Cotton pickers
Windmills

THA THANG:
The Murph

1 mile

100 pull-ups, 200 merkins, 300 squats done in 20 sets of 5, 10, and 15

1 mile

MARY:
Rubgy sit-ups
Big boy sit-ups
Homer to Marge
Flutter Kicks

CIRCLE OF TRUST/BOM:
Guidance, helping us be at our best, and to lie down tonight thanking God for all the things we were able to do excellently today.

MOLESKIN:
We adopted Aaarrrggghhh’s style of using acorns to keep track of the sets. Finished by kicking said acorns with gusto.

Also commented on progress since we’ve joined

ANNOUNCEMENTS:
1. RRR

2. CSAUP – need a name and other details

COUNT-OFF & NAME-O-RAMA:
PAX: Hardywood (down range from Richmond), Walmart, Teasip, Rump Roast, Antman, Sally, AlrightAlright
QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given and implicitly acknowledged

WARM-O-RAMA:
SSH x15 IC

IST x15 IC

High knees x20 IC

THA THANG:
YHC had PAX team up, and decided to play cards with PAX by bringing two decks of cards set at different locations around the track (not quite at 200m intervals, more like 150m and 250m).

Each suit in the deck corresponded to a different exercise: Humpers, monkey (Hearts), Squats (Spades), Carolina Dry Docks (Clubs) and Diamond Merkins (Diamonds) while PAX performed number indicated on card (face cards were 10 and aces 11).  YHC was kind enough to remove all cards lower than seven from each deck, and as a bonus, one deck contained two jokers.  The reward for drawing jokers was 20 burpees for the “lucky” teammates!  Upon completing each lap, PAX completed five pullups before drawing a new card.

When the cards at both stations were drawn out, YHC assembled PAX in a circle of pain, reshuffled both decks and had each PAX pull a card from his deck of choice.

MARY:
All IC:

Flutter kicks

Rosalitas

Marge & Homer

FM’s

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Mumble chatter was varied since PAX were spread out around the track.  There was enough overlap to know Teesip and Rump Roast drew both jokers to complete 40 burpees (with luck like this, a trip to Vegas should be arranged).  No explicit thanks were given by other PAX for this sacrifice (however PAX were rewarded with a joker during circle of pain).  YHC had the pleasure of partnering with Hartywood during workout and learning he made the road trip to Texas with his M and 4 x2.0’s, one of which is 5 mos old (TClaps)! Best to our Richmond brother and safe travels home after the holidays!

ANNOUNCEMENTS:
1. Q Source launching in 2019.  Vote for times that work for your schedule on Band.

2. Run Ranger Run signup. Team page is at following link: https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
3. CSAUP event March 2. Contact AlrightAlright to volunteer for “planning committee”

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sally, Splash
QIC: Coach K

AO: Germany Park

WARM-O-RAMA:
SSH, IST, Cotton Pickers, Squats, Aaarrrggghhh Special (Side Lunges)

THA THANG:
Lunge x 100m
Merkins, OHC, OHD Press x12 each for 2 rounds
Reverse Lunge x100m
Merkins, OHC, OHD Press x12 each for 2 rounds

Jacob’s Ladder starting with 10 WWII SUs and 1 Hand-Release Merkins. Duck walk across both tennis courts between exercises

CIRCLE OF TRUST/BOM:
YHC prayed us out noting that we should be, first and foremost, thankful for the Lord’s sacrifice made for us. Praying for everyone traveling this weekend. Praying that everyone has an enjoyable evening with family and friends, or enjoy time to themselves if the former aren’t an option. Happy Thanksgiving and a safe weekend to all y’all men.

MOLESKIN:
Happy Thanksgiving to all y’all.

From the get-go, PAX were warned it would be a heavy leg-day due to some stitches YHC got yesterday in his hand. They quickly realized the reality after an immediate 100m lunge walk down the track. During the trek, we noticed a sizeable crew of people gathering in the field for a soccer match. splash and Sally mentioned playing, but YHC didn’t give in to their desires to play communist kickball.

General chatter about Thanksgiving plans for everybody during the second lunge walk. PAX started complaining about the leg day, to which YHC reminded them that they requested no running, so lunges were the only way to travel.

After the oddly structured Dirty McDeuce, we moseyed to the tennis courts while talking about the Tar Heels taking on the Longhorns tonight and the downfall of Duke last night. The tennis courts were better for the constant duck walking, as we all agreed we’d be judged and shamed for doing that around the communist plot ensuing on the field. Not too much mumblechatter outside of complaints about not being able to sit down for dinner tonight from leg soreness.

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Aaarrrggghhh
QIC: Pepper

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Imperial Storm Troop x 10
Hill Billy x 10
Daisy Pickers x 10

THA THANG:
Deconstructed Murph
Pullups x 10
T-Merkins x 20
Gorilla Squats x 30
Run a lap around track.
Lap 4 for lune on straight aways, jog the turns.

MARY:
Sweat Angels x 20
Flutter Kicks x 20

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Aaarrrggghhh, Ina
QIC: Ina

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmill x 15 IC

THA THANG:
30 burpees followed by 800 m run x 4 OYO
Total = 120 burpees and 2 miles

Box Jumps x 15

MARY:
LBC x 20 IC
Freddy Mercury x 15 IC
Reverse Crunch x 15 IC
Sit up x 6 IC

CIRCLE OF TRUST/BOM:

MOLESKIN:
Alright Alright got 30 extra burpees waiting on the others to finish raising his total to 150.  He said he wanted 3 more donuts today.  Great morning for a spartan themed workout.  YHC prayed us out.

ANNOUNCEMENTS:
None

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x17
Reach backs x12
Merkins x7

THA THANG:

Mosey to the tennis court for paint the lines, followed by Del Brown (9 merkins, crab walk across the court, 9 diamond merkins, crab walk back, 9 wide grip merkins). Repeats Del Brown with 9 merkins, 9 hand release and 9 T merkins

Mosey to the warm up/exercise equipment area for partner DORA: 100 pull ups, 200 squats and 300 LBC while partner runs around tennis courts and switch.

Mosey to the track for burpee lap (burpee then broad jump, then burpee around the track until time was up).

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Stakeout (F3 San Antonio)
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
A small crowd this Friday for some great weather. Not sure if everyone knew the burpee lap was coming or a bunch of men just were feeling extra lazy this morning. After the “unround” number of ISTs and a lot of complaining from Coach K, YHC decided to keep the unround number going (tho DORA was sadly overlooked in that regard). A slight Omaha on the tennis court as there was a fence with a narrow opening that separated the two courts, so it took YHC a minute to get the paint the lines right and decided to just do down and back across one tennis court for Del Brown. The PAX was very unhappy about the burpee lap and tried to convince Stakeout to use his War Daddy veto on said exercise, but to no avail. YHC may Omaha that exercise to only do part of the lap or will do it earlier in the workout to ensure a full lap is done (the PAX made it about 200-250 M, which Coach K was quick to point out is the furthest point from the parking lot). Ant Man announced he has a perfect week going, and is planning on posting at F3 Houston to finish the perfect week. Stayed tuned to see if he does. Overall, another great day to workout with these guys and happy to have Stakeout in this morning.

ANNOUNCEMENTS:
Potential Murph Labor Day led by Sambuca(?)