22 men (including Vandalay and Phoenix not listed on the website) leapt out of the fartsack to get after it at #TheFoundry. Here is their story:
0445
Lego, Lawndart, and YHC met #TheStandard by way of ~4 miles of #Sprintervals
0530
WARM-A-RAMA:
Dynamic warm-up
SSH x 30 IC
IST x 10 IC
Carrot puller x 10 IC
Mericans x 10 IC
THE THANG:
Pull-ups x 10 OYO
Quadrophelia the row
Burpees x 12 OYO
Sprint back
Pull-ups x 10 OYO
Quadrophelia the next row
Burpees x 10 OYO
Sprint back
CDD x 15 IC
Sprint the next row
Burpees x 8 OYO
Sprint back
CDD x 15 IC
Sprint the next row
Burpees x 6 OYO
Sprint back
WWII Situps x 20 OYO
Sprint the next row
Burpees x 4 OYO
Sprint back
WWII Situps x 20 OYO
Sprint the last row
Burpees x 2 OYO
Sprint back
Mosey to the rock pile, grab a rock and circle up
Curls for girls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
Burpees x 5 OYO
Mosey around grassy knoll
Repeato
Mosey to the box
People’s chair
Air presses x 20 IC
Burpees x 5 OYO
Balls to the wall
Burpees x 5 OYO
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Mericans x 10 IC
Pretzel crunch x 10 IC (Caboose)
X's & O's x 10 IC (Flo)
Mason Twist x 20 IC (Turncoat)
Burpees x 5 OYO (Auto)
Recover Recover
COT
SWEATY NASTY MOLESKIN:
- Serious work being put in by Lawndart at #TheStandard…not sure he knew what he was rolling into this morning but crushed it nonetheless
- New faces at #TheFoundry…great to meet Vandalay, Phoenix, Cavalier, and Glitch…strong work on those burpees this AM…your welcome
- On that note, Phoenix already signed up to do his VQ at #TheSword…TClaps brother
- Flo has his VQ on Monday at #TheSword…BOOM!!!
- Magnum back in the flow and getting stronger…great work this morning
- The chippendales (Scrappy & Qbert) were out and moving this AM crushing sprints that is when they didn't get worked by the fastest man in NOCO…RAMROD!
- Brewruck is tomorrow…see twitter for deets
- Q School is ON for July 28 at #TheGeneral…if you haven't been to Q School yet…go ahead and HC now
- Thanks to the LFC Men's Ministry for the EH and to the pax for the constant encouragement and motivation. F3 thrives because you men show up and LEAD! Keep showing up and keep stepping up…the pax will follow…AYE! Until the next time…
Don Ho