One PAX for a solo Standard
0659–1 minute and "get your hands off my weinke" warnings were issued
0700”—Discaimer and Let's go!
WARMUP
SSH x 20 (IC)
R over L, L over R
Ray Finkles x 10 (IC) each leg #CrawdadApprovedExercise
Windmills x 10 (IC)
Queue Bose speaker blasting the Cupid Shuffle
3 mins 53 seconds of fun…start in plank position
Everytime you hear "to the right" = right arm up, "to the left" =left arm up, "down"=merkin, and added mountain climbers when you hear "walk"
Mosey to track
THE THANG
Starting at the halfway point down the straight-a-way, mosey to Turn 1, Bear crawl to Turn 2, mosey to halfway do 25 Merkins OYO, mosey to Turn 3, Lunge walk to Turn 4, mosey to start do 25 Squats OYO. Repeato, repeato, repeato. You, Gentlemen, have just done the No Mercy Mile. Some wanted more=crab walk and the threat of Dragon walk…some wanted less=walking.
Next up, partner up.
100 Merkins—Partner 1 does 10 Merkins while Partner 2 Planks, flap jack to 100
200 LBC's—P1 does 25 LBC's while P2 holds legs at 6", flap jack to 200
300 Squats—P1 does 25 Squats while P2 does Squat hold, flap jack to ~300.
Totals per PAX for the day: 174 Merkins, 100 LBC's, 250 Squats, ~.25 mile Bear crawl/Crab walk, and .25 mile Lunge walk.
MARY
You got yours.
REFLECTION
John 11:25
"I am the resurrection and the life. He who believes in Me will live, even though he dies; and whoever lives and believed in Me will never die. Do you believe this?"
Straight to the point…do you believe?
Count-a-rama
Name-a-rama
Prayers up
MUMBLECHATTER
-In this season of giving, YHC would just like to take time to thank those that "gave" F3 to him. First off thanks to brothers Skipper and C# who first EH'd me, which seems so long ago at the VA Creeper Trail. #PlantTheFirstSeed Then to Ziploc for applying the final head lock. Then, to those brothers that were there that first Saturday. Brothers Sonar, Venus, Clubber, and Closer. You all made this worth trying out again and #MadeItStick. Lastly, to all that have posted since, you keep YHC pushing hard and coming back. #ThankYouAll.
-C# and Sonar were sneaking peeks at the exposed weinke and we may have heard one of their cars crank up.
-Crawdad was visibly upset when he realized there was a Standard. None-the-less it was great to have you out on a Saturday. Rest up in this off season as you deserve it.
-So glad to have Spork back out. Heal up. He also provided the PAX with some impromtu karaoke, clearly prompted by the initial Shuffle. Quite the interesting playlist: Tim McGraw, Britney Spears, Tim McGraw, then Vanilla Ice. Burnt CD's will be available soon!
-Mater mentioned he thought YHC was more creative than doing the same thing over and over (No Mercy Mile). Isn't that the definition of creativity when you do what may be unexpected?
-Mulligan struggled with a SVU or Mustang Saturday, but ultimately decided he wanted to actually work out so chose the latter. (Must have been a tough decision though as he showed up at the last minute).
-Diesel and C# were quite chatty today about the 4th F, which we now know is Fortnite.
-With some precipitation coming our way tonight and tomorrow, check in to Slack and your email for Monday morning options. I'm sure Clark will send something out. At the very least, Sonar and YHC will lead a Gates 1 beatdown at the clubhouse. We heard Bertha may be there(well that's at least what we got out of his drive by honking during the workout).
-Pleasure to lead and be led by you fine gentleman. Enjoy the weekend (extended hopefully) and time with the family.
Hefty