9 gloom warriors, including Shut-In from F3 Carpex, got the VIP tour of The Foundry. Here is their story:
0500
Lego, Shut-In, and YHC met The Standard for ~3 miles
0530
WARM-A-RAMA:
SSH x 25 IC
IST x 10 IC
Cotton picker x 10 IC
Mericans x 10 IC
THE THANG:
Partner 1 run down & back
Partner 2 does exercise AMRAP
Flapjack
Pull-ups
Mericans
Squats
Grab a block
Full curls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 OYO
Partner 1 run down & back
Partner 2 does exercise AMRAP
Flapjack
Pull-ups
Mericans
Squats
Grab a block
Full curls x 10 IC
Squat to press x 10 IC
Block burpees x 10 OYO
Mosey to the box
People’s chair
Air press x 25 IC
Balls to the wall
People’s chair
Touch dem heels x 25 IC
Balls to the wall
Mosey to the fire place
Dips x 15 IC
Wall jumps x 15 OYO
Incline mericans x 15 IC
Mosey to the church entrance
Partner 1 – 8 6 4 2s
Partner 2 – Planks
Flapjack after each set of suicides
Mosey to the rock pile & grab a rock
8 count burners x 10 IC
Burpees x 10 OYO
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Mobility minute w/ Cobra Kai, Downward Dog, & Pigeon
Airborne mindbender
NMS:
- Awesome to have Shut-In in from Carpex…crushed The Standard & the 8 6 4 2s (remember those from college?)
- Hey look its Burner…YAY! Good work brother. Awesome to see you when YHC is not out of breath from Sharknado
- Hasselhoff BACK at The Foundry is AWESOME! He is a rare breed that comes back for the cold.
- Brown Bag crushed the beatdown and then signed up for his VQ. Also may have heard him HC to run for congress against Caboose. Quite a morning.
- Caboose earned his airborne mindbender this morning…AYE!
- Scrappy is in full on vacation mode until his judgeship starts up. Apparently judge jokes are a thing.
- Lego never misses when YHC Qs…always there brother. Love it. Also needed a beatdown after all that running.
- Prayers up for Qbert and the fam. Congrats on the new addition. He only checked his phone every 30 sec to see if his M needed him.
- Register to push, run, and cheer on our Track Commanders at the Huntersville Holiday 5K on 12/7 at 7 PM. Use discount code "FFF" – Register here: https://huntersvillehalf.racesonline.com/
- Thanks to Qbert for the opportunity to Q. Thanks to the LFC Men's Ministry for the EH (email headlock in my case) and to the pax for the constant encouragement and motivation. Until the next time…
DH