Also STP, Overboard, Toga, and Rogue for 20 strong at SweatShop – F3LKN’s Premier Nighttime Workout.
Lots of speculation pre-workout why @Stalker had to extend his vacation at the beach and trade Ques with Samsung … see Sweatshop Slack poll for final tally but honestly his wife had just returned from a 5 week trip so hard to blame the guy for choosing her over F3.
Warmups
49xSSH to mark que b-day last week
15xIW, 15xMerkin, 15xMC, stretch
THE THANG
Swim practice – run to Davidson College pool and do 15xLow flutter kick, 15xHigh flutter kick for swim warmup followed by 3 stations at the pull-up bars – 10xPull-up, LBCs, Supermans; 8x; 6x
transition run to bike course
Bike practice – up the Alps – Davidson college stadium snake starting with 15xmerkin then do incline merkin at the bottom of each section per number of section 1-10, end with Freddie Mercurys. 10 count then do down the Alps – reverse stadium snake starting with 15xmerkin and decline merkins at bottom of each section per Dr Evil Hawkeye suggestion.
Transition to run course
Double column Indian run through campus to the Green. Finished 1 minute late x 20PAX – Que assessed 20 merkin burpee penalty, not to be completed on PAX time.
2nd F
Recover, Recover at Summit with amber ale till 9 pm. The Hanger still on IR with his back for the next 5-6 weeks, but showed up at Summit with beautiful young lady. Great night for a change – 66 degrees, no rain but still a little humid so they declined to join smelly PAX at the picnic tables – smart move by The Hangover.