Mediocre Q at the Best AO in F3LKN


9 Men got out of the gloom after a night of power destroying storms to face a Tuesday at one of the most OG and Best AOs in all of F3LKN, #PAINinsula. Having not Q'ed since the last Nantaan, YHC emplyed the use of a Weinke. 4 brave souls also met the standard, Turncoat and Dallas @ 0440 followed by Stromboli and Moby Dick @ 0500

THE THANG:

Mosey through the parking lot lanes with butt-kickers, high knees, sidestep L&R, followed by some backwards running and regular running to the back of the lot for COP.

WARM-O-RAMA

  • SSH IC x 15
  • IST IC x 15
  • Toy Soldier IC x 15
  • The Mooch f/k/a the Windmill IC x 15
  • Squats IC x 15
  • Mountain Climber IC x 15
  • Merkins IC x 10 b/c 15 was not happening thanks to the Hanson plan

MOSEY TO BRICK PLANTERS

  • Dips IC x 15
  • Irkin to Derkin Ladder – 5 of each dropping 1 each set so 5, 4, 3, 2, 1 – that sucked and was humiliating

MOSEY TO ROCK PILE

  • Curls for Girls IC x 10 – Burpee and move left
  • Shoulder Press IC x 10 – Burpee and move left x 2
  • Skullcrusher IC x 10 – Burpee and move left
  • Repeato this order with sets of 8 and 6 with final set of 6 all being at your original rock
  • Send the rocks home

MOSEY TO THE GRASSY KNOLL

  • Another ladder of LBC x 10 Single Count – bear crawl up the knoll to 1 burpee @ top with a crawl bear back down
  • Drop LBCs by 2 and increase burpees by 1 each set

MOSEY BACK TO TEETER PARKING LOT FOR MARY

  • Low Flutter IC x 15
  • Pretzel Crunch L&R IC x 10 each side
  • Low Dolley IC x 15
  • Plank for 1 minute

MOLESKIN

  • I think I forgot one of the MARY exercises someone chime in. After the Rock Pile I was making stuff up as we went along. We should have done 10 more sets of the Mooch, what was I thinking?
  • Good to Q @ the AO that started it all for me nearly 6 years ago.
  • While Outlaw is away the burpees are in play. Total burpees counted were over 20. Not bad but not good.
  • HBD to Pierogi.
  • Come check out Taco Tuesday today and the Roast of Mortimer on 5/25 @ Wynfield Clubhouse.
  • TCLaps to Duke Energy for returning power to Casa de Free Pass in time to get suited up and dry my hair before tackling another day.
  • YHC, Out!