3 showed for a pleasant morning filled with more burpees and merkins (continuation from Tuesday).
Thang
Mosey to entrance of clubhouse parking lot. Circle at bottom of everyone's favorite hill on the right.
Burp Back Mountain
A punishing full body exercise begins by locating a nice-sized hill. The exercise is performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 2X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. With 3 men, we modified – one man did burpees while the other two did the hill work. Solid set that I found on the F3 Nation site….can't take credit for the awesome description "punishing full body exercise"!
Run to boat launch parking lot. Stop halfway and circle up for 50 LBC IC.
4 Corners Escalator
4 laps around the boat launch parking lot with called exercises performed at each corner of each lap:
1: 5 burpees at each corner
2: 10 merkins at each corner
3: 15 CDDs at each corner
4: 20 lunges at each corner
Pax did ab exercises between each lap: 10-15 IC – crunchy frog, american hammer, leg lifts, LBC
Mosey to gazebo for 3 sets of the following:
10 derkins
15 dips
15 step-ups
Run back to clubhouse parking lot stopping at every mailbox for 5 merkins (9 mailboxes in total)
20 burpees OYO
10 merkins IC
2.25 miles running total and a lot of burpees, merkins and abs
Moleskin
- Solid work gents. El Tigre and Grip pushed hard for 45 solid.
- Feedback to Q was not to mention my name as Q in preblast…..could negatively impact attendance they said. I'm a little hurt but I'll get over it. I think Grip showed up for the opposite reason.
- Grip is vacationed out for the summer….one more family visit then sounds like some staycation.
- Q struggled today from the metal beatdown El Tigre delivered to the Pax on Weds…..was seriously the hardest metal Weds I've attended.
- Had several Pax that committed to Cobalt on Tues / Weds that fartsacked this morning…..you know who you are and you were missed.
- Q is out for the next two weeks…..for business and vacation. Maybe attendance will increase as a result? Will miss you guys and look forward to seeing everyone in a few weeks.
- An honor and privilege to lead the Pax today. Look forward to the next one.