11 pax had little mumblechatter but lots of effort at #TheFoundry. This is their story:
WARM-A-RAMA:
Dynamic warmup weaving through parking lot
SSH x 30 IC
IST x 15 IC
Cotton picker x 15 IC
Merkins x 15 IC
THE THANG:
Monkey bars
Australian pull-ups x 15 OYO
Grab a block
Low curls x 10 IC
High curls x 10 IC
Shoulder press x 10 IC
Full curls x 10 IC
Chest press x 10 IC
Monkey bars
Mosey back to the parking lot
Partner 1: Sprint across and back
Partner 2: AMRAP CDD
Partner 1: Suicide w/ stop at 3rd tree
Partner 2: AMRAP Merkins
Partner 1: Suicide with stops at 2nd and 3rd tree
Partner 2: AMRAP LBCs
Partner 1: Suicide with stops at 1st, 2nd and 3rd tree
Partner 2: AMRAP CDD, Merkins, LBCs (pax choice)
Partner 1: Sprint across and back
Partner 2: AMRAP Burpees
Indian run to wall
People's chair
Air presses x 25 IC
Mosey to the firepit
Derkins x 10 IC
Incline merkins x 10 IC
Dips x 10 IC
Mosey to the rock pit
Full curls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
Chest press x 10 IC
MARY:
Homer to marge
Low flutter x 25 IC
Low dolley x 10 IC
Merkins x 10 IC
LBCs x 10 IC
Crunchy frog x 10 IC
Plank for 1 min
Airborne mind bender
Mix of arm/chest stretches to finish
Recover Recover
COP
NAKED MOLESKIN:
- Big changes coming to The Foundry starting next Friday, November 4th
- We are moving the start time to 0510 so that we can finish the beatdown portion by 0555 and the pax can engage in some 3rdF at Professor's LFC bible study (6-7 AM)
- We got in 1.5 mi of running this morning…strong work
- The Sword will have a standard beatdown instead of The Murph on Monday
- Arnies Army will host The Murph as scheduled on Monday (Auto has the Q)
- If you haven't Q or just haven't Q in a while, now is the time. Lots of opportunities to jump in and LEAD. And keep up the EHing both with guys not yet in F3 and those that just haven't been out recently. As the temp starts to cool down, we need the pax to step up.
- Thanks to Over Budget for taking us out this morning
- Thanks to the Lake Forest 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…
Don Ho