Good thing the F3 Disclaimer was put in place today, we had a bleeder today. Okay, it was just a nose bleed (Bunyan) but hey…as the Q, if you can't make'em puke, well making them bleed works for me! Of course gravity may have played a role here…we had a marathon balls to walls event going on today, and that may have just contributed to it. Let's see what else may have caused it, and the other pain we endured today.
Warmorama – SHORT mosey to big balls in front of school / SSH X 15IC
Da Thang
- Mosey to bus entrance.
- 5 Burpees OYO
- Sprint to bench by basketball hoop
- 10 burpees OYO
- Sprint to middle of lot to cones
- 15 burpees OYO
- Mosey to Carrier AC units (yes Caboose – giving you a plug here)
- 20 burpees OYO (oh the BS's were flying at this point)
- 50 burpees to start – we were now ready to begin the workout.
- Grab rock and strategicaly circle up near suitcase speaker
- Circle Up Colt 45s with Rock (15 IC low, 15 IC high, 15 IC full curls)
- Partner up
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- Partner 1 Balls to Walls
- Partner 2 sprint to bus entrance bars X 10 Australian Pull-ups sprint back
- Flapjack #smoked
- Picnic Table press / Curls X 20IC
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- Partner 1 PTP X 11 IC (had intentions of 15IC – not happenning)
- Partner 2 Curls 15ic
- Flapjack #doublesmoked
- Mosey to front of school with rocks (and the speaker of course)
- High planter Step ups with rock – 10 OYO e/leg
- Incline merkins IC X 20 #harderthanuthink
- Derkin Holds (down, hold for 10 seconds, up X 3) #bswereflying
- Partners
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- P1 Rock Swing combined with Shoulder Press AMRAP
- P2 Run around entire school
- Flap jack – was going to repeato but need to get to broken wheelbarrows
- Return rocks (Pax suspects we might be getting ready for Mary – #not)
- Broken wheel barrows to one island, flap jack.
- Sprint back the entire parking lot
- Mosey over for Mary
- Mary – Contra-led dying cockroach, Caboose-led low flutters, and Bunyan-led 10 burpees OYO (#triplebs)
- Recover, recover
Moleskin
- Best part of the day, seeing Olve in Da Gloom! #keepdigging #inspirational #strong
- Worst part of the day, 50 burpees to get the workout started. By the time we got to the 20 OYO, I don't think I have heard that level of "anger" out of the Pax in a long time. The "oh come on you've got to be kidding me…" kind of anger. #blametheweinke We are all stronger and you will look better at your neighborhood pool this weekend.
- Second worst part, for Bunyan, was a nose bleed. I tested out a new idea on the Pax today, which DonHo rightfully called me out on – "don't do it if you can't Q it." Balls to the Walls while partner ran all the way to entrance, did 10 Australian P/U's and back. #tookforever While DonHo blamed the ants that were surrounding him for dropping early, I just flat out collapsed waiting to be relieved by the Geek. I will stick with my other plan next time – just run to end of lot and back. #screwthepullups So due to the extended period of time, Bunyan started bleeding. Luckily the disclaimer was given this AM! He's all good now after a few blood farmer blows!
- Contra crashed TMOak today #pleasantsurprise. Good seeing you and while you are still on IR – you don't show it! #stillhuge
- Thanks to BamBam and TommyBoy for showing, as usual to support the guy you EH'd last year to finally bite the F3 bullet. #worthit #morethanaworkout You can only blame yourselves for coming to my workouts!
- BS calls on the Derkin holds today – merkin or derkin holds – they are a killer for just about anyone!
- Tommy Boy must have watched the Flash season finale last night. Dude, that last sprint, you blew by me like I was Dr. Wells! Nice work! You'd even impress Zoom.
- Good to see some "new" faces at the Mighty Oak today that I haven't seen as much – Omega, PineTar, Omega, Dingo, Madoff. Glad you decided to get out of the #madscientistcomfortzone Hopefully you'll be back for more – we have a good line up of Q's coming in June!
- Great job by all today. Keep Olive and family in your prayers! And swing over to GCC tomorrow – I gots da Q again! #noburpees
Until tomorrow – Ditka