12 dirty dozen showed up at DPK parking deck for a nonstop, no mercy beatdown. In standard OG Mad Sci fashion, there was no warm-up and we hit the ground running. Boom.
Oh yeah, the title "Scrappy Flops" … you'll have to read below.
The Thang
3 Hot Laps around the DPK building
Descend on the Basement
PainStaition #1 – Stairway to Pain
Partner Up – grab one cinderblock per group of 2
Partner 1 – Run ALL the way up the steps from the basement to the roof and back down
Partner 2 – Round 1: 50 single count SSH
Flap Jack
(2) 40 merkins / (1) Steps to Top and Back / FlapJack
(2) 30 block curls / (1) Steps to Top and Back / FlapJack
(2) 20 WW2 situps / (1) Steps to Top and Back / FlapJack
(2) 10 squats to press / (1) Steps to Top and Back / FlapJack
Pain Station #2 – Zamperini Ascent
Partner 1 – Zamperini
Partner 2 – Sprint up one level, back down, and try and pass your partner
Level 2 – Bear Crawls
Level 3 – Mini Suicide Run to Arrow and Back, then Sprint All the way
Pain Station #3 – Circle of Pain
Circle UP
To the Killers song, "All These Things That I've Done"
Front Leaning Rest Position
Down on – "I've got Soul"
UP on – "I'm not a Soldier"
PAIN STATION #4 – Clock Down Ladder
Mosey up the the Town of Huntersville Town Clock Plaza in front of DPK.
Jump Ups – my count
Derkins – my count
Dips – my count
Incline merkins – my count
5, 4, 3, 2, 1
Back to the Deck for MARY…wait, AUDIBLE…ACEND THE DECK!!!!
SCRAPPY FLOPS (very hard)
Back down the steps
COT Scrappy – prayers for Qbert's friend going into an inpatient facility, healing of Liger's aunt's broken hip, and I can't remember the last one, but we prayed for peace. Amen.
1. Popcorn — thank you so much for allowing me to lead this awesome revitalized workout known as the Mad Sci. It brought back a ton of great memories. I tried to not let you all breathe for 45 minutes. Hopefully you will invite me back.
2. Bijoux — great to see you old friend. Mend the Hold. We discussed an legal term in the stairwell where wrestling and the law apparently meet. It basically means to get a better grip with your hands in wrestling and I believe it means to come up with a better legal theory when filing a lawsuit. I like it. Good to see you — thanks for pushing me up those steps.
3. Uncle Rico – – You are correct. No Mercy for 45 minutes. That was the plan. Aye. You were itching between sets. I'm glad I did not disappoint. Rico gets antsy when you give him too much lag time between exercises. Heads up.
4. Qbert – Thanks for the compliment on Twitter. For those of you that don't follow Qbert (maybe his taste in music?), he basically said that's how you throw down at the Mad Sci. Boom. Thanks for keeping my spirits up along the run and throughout the workout. I appreciate you and the energy you bring.
5. Firestone / Soprano / Waffle – Yes. Was so pumped to see all these F3 OG's. Enjoyed the fellowship men. Thanks for agreeing to carry me Waffle after I took a nasty fall when I slipped around one of those curves. My feet literally flew out from under me. Me knee is still somewhat swollen, but I walked a solid mile today. Baby steps. Thanks men.
6. FNG1 – get on the website "HOMEBOY (57)". – good work man
7. Liger – good to see you bro. You were sweating hard after the workout. You're welcome.
8. Enron – nice workout man. Good to see you bro.
9. Honeysuckle Blue – we were going hard for 45 minutes today. Sorry didn't get to talk much. Thanks for coming out to my Q. I appreciate you brother. See you out there man.
SCRAPPY FLOPS: And yes, as I was running up the deck (in the lead, mind you), I slipped very hard and hit my knee but luckily caught myself. Time for new sneakers with better tread. Or maybe a good reminder to go easy on the PAX at the end. Either way, we got after it men. I drew some blood, but it was worth it. And I'd do it again with you men.
And I will always bring the PAIN at the baddest workout in F3 LKN – The Mad Scientist.
No Standard Needed. No Warm Up. No Mary. 45 minutes of No Mercy.
Hit the Ground Running,
Scrap Out