FNG-1 = Col Mustard
Standard = Tweetsie, JO, Frontier, Nordberg, Stray, Blackbeard
Extra Credit = JO, Stray
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15 MEN met at the DPK in downtown Huntersville for an epic MadSci beatdown. It was a cool 77 degrees on this fine summer morning. There was a slight breeze, but you had to be at the top of the deck to appreciate it. YHC thumbed through the old backblasts and found the original post from 9-11-13 and we used this outline.
The Workout:
Mosey to DPK entrance
Warm-Up
37 SSH, 10 merkins
10 step-ups, 10 derkins, repeato
Mosey to Old Police Station
Pain Clock
20 merkins at 12 o' clock
20 LBCs at 6 o' clock
10 merkins, 10 LBCs
Repeato with
10 jump squats, 10 mason twist
5 and 5
Mosey to Huntersville Elementary
Bus Lane or Pit Row
Sprint down the bus lane
10 SSH
Sprint back
10 squats
Repeato
10 CDD
10 WW2 situps
Indian Run back to the deck
Frogger across the street
Deck Domination
Skip up the first deck, go up the stairs
Backwards run up the next level
Karaoke left and right up the last level
PAIN CIRCLE
Each Pax picks one exercise and we go up the ladder adding "1" exercise each time for a total of 13 rounds as such:
1
1, 2
1, 2, 3 … and so on…
1 merkin – Tweetsie
1 burpee – Ramrod
1 CDD – Blackbeard
1 360 burpee – Etch
1 jump squat – Stray
1 Lt. Dan – Col. Mustard
1 SSH – Caboose
1 Dip – Nordberg
1 Imperial Storm Trooper – Master Po
1 Power Up – Firestone
1 Ten second plank – Junk
1 WW2 situp – LaBon
FAST LAPS
Sprint down one level to the stairwell, and sprint all the way back up to the top
Round 1: RamRod takes GOLD, Scrappy SILVER, Caboose BRONZE
Round 2: Scrappy GOLD, Caboose SILVER, Stray BRONZE
Round 3: Col. Mustard GOLD, Scrappy SILVER, Caboose BRONZE
Mosey down the deck
MARY
5 Bam-bams (From a plank position bring your knees up to your chest for 1 rep and back (also known as a rock hopper) and then do 1 American pushup) 2-2, 3-3, 4-4, 5-5
10 Touch dem Heels
10 burpees
ScrapSkin:
1. Tweetsie threw out the Tweet for the Standard and the PAX showed up in full force. Allegedly Stray and JO got in about 3.5 miles before this monster workout and the rest of the PAX 2.5ish miles.
2. It's official…I am no longer the shortest PAX in NoCo thanks to Master Po. Thanks to Firestone for bringing him out. We just need to get him to Q before the summer is out.
3. Etch championed the #MumbleChatter this AM…thank you brother.
4. BlackBeard lost 12 pounds of water this AM; Tweetsie was also high on the water loss. Lots of sweaty men and wet pavement spots going on this AM. I think BB left a fossil or two up at the top of the deck from his T-shirt lettering imprinting into the concrete.
5. YHC called Col. Mustard out on the last sprint and he stepped it into high gear.
6. RamRod almost blew a gasket on the fast laps. He dug deep and went into his #paincave and took gold. Aye.
7. Stray no longer has to "stray" this workout. He posted and looked tough considering he also ran 3.5 miles before this workout.
8. Frontier and JO get the FIFO awards. Missed you men but I'm sure you had other obligations and hope Frontier's knee heals up.
Today is June 15th. The summer will be over before we know it. Make sure you help out a brother in need this summer. If we have learned anything with F3, we know it's not about us. Wouldn't it be a shame if we woke up one morning 10 years from now and said, "I really didn't help anyone other than my family and my self." Sometimes help doesn't have to be financial, but asking a brother to lunch or calling someone on the phone for encouragement is a step of sacrafice that God will use.
Like all men, we have scars in life. Use these weaknesses to help out other men who have gone through similar trials. And continue to pray for Olive and his family. Aye.
Scrappy