Copperheads in the breeze on Labor day weekend

When: 9/5/15

QIC: Mufasa

PAX (): DefCon II, Crack, Swiper, Peanut, Foghorn, Boomer, Do-Si-Do

8 Pax posted this morning in the gloom, and were instantly rewarded by a breeze and clear sky to gaze at the stars as we mozied to up to where the action was going to take place. Here’s what happened:

Warm up (all IC)

  • SSH
  • Windmill
  • Cotton Pickers

The thang:

Mozy up towards the Rec Center, stopping at the planters

  • Derkins
  • Dips
  • Repeato

Mozy and stop for COP (all IC)

  • Copperhead squats x 10
  • Worst merkin ever – wide, regular,  diamond – count for 1. x 10
  • Crab cakes x 10

Mozy on some more till we get to the wall. Cones are set out at 10, 20, 50 and 100 feet. Partner up.

  • One partner does suicides, other donkey kicks.
  • Flap jack
  • One partner does suicides, other people’s chair.
  • Flap jack.
  • Repeato

Line up

  •  BLIMPS (5 x Burpees, 10 x  Lunges, 15 x Imperial Walkers, 20 x Merkins, 25 x Plank Jacks, 30 x Squats) across the field. Sprint to walking path (75 yards) and plank waiting for the 6.
  • Repeato, returning across the field.

Next exercise called – Del Brown.

  • 10 x merkins, Crab walk 25 yards, 10 diamond merkins, crab walk back, 10 x merkins.
  • Repeato

No workout is complete without another 110 yard sprint across the field!

Mozy back to flag, taking a round about scenic route.

  • Now we have to do 13 x burpees (those reading this will understand why)


  • Dolly
  • Flutter
  • Freddy Mercury
  • Rosalita
  • Russian Twist



  • Thankful for F3 and what it means to all of us. Prayers for F3 Nation and every man.
  • Thank you Boomer for closing us out.


  • Boomer strongest all round with crab walk, merkins and blimps.
  • Peanut and Crack killed the final sprint!
  • Crab walks turned into bear crawls and even duck walks – modified as needed.
  • DefCon II – good cadence count on the Russian Twist!
  • Everyone gave their best today.

Thankful for the privilege of being able  to lead this fine group this morning.

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