Bring Your Running Shoes

When: 07/21/16

QIC: Nacho Libre

PAX (): Nacho Libre, Defcon 2, Hickory, Cookie, Crack, Darth Visor, Swiper, Baby Face, Simba, The Dab, Spud Webb, Doe See Doe, Flow, Fog Horn, and Law Dog.

15 showed up for a Hot and Humid Thursday morning beatdown (Law Dog called me out of retirement for a Guest Q). Now the other day while Nacho was looking to upgrade his 2005 Dodge Ram Hemi, that’s right 365 Horsepower machine, he noticed a hill right by his new dealership and thought that this might be a good hill to incorporate into the next F3 Q. Now the main problem was determining how to get to the other side of the Rubicon. Do we go strait up Brokeback Mountain? Do we cut through the woods? Could we run down Hwy 9? YHC chose to cut through the woods. Now it was brought to my attention that in the past I have voiced my opinion that I didn’t like going through the woods. In this election season my memory is a little foggy and sometimes my opinions will evolve just like our elected leaders. So anyways on to the workout.

The warm-up.
Mosey over to the flag on the top parking lot.
15 Side Straddle Hops
10 Squats
10 Side Lunges

The Thang

Fast Mosey to the top of the hill by the dog park.

15 Merkins

Fast Mosey through the woods until YHC could see anything. Then the pace slowed and I started to hear some mumble chatter.

The Pax made it out of the woods planked for the six and did a few squats.

Mosey over to the top of the hill to the Ferrari Dealership. Now we have a new hill to run at the Rubicon.

Grab a partner. A man runs to the top of the hill and does 5 burpees while B man does Merkins at the bottom. B man runs to the top of the hill and does 5 burpees while A man does Merkins.

Round 2 Merkins at the top, shoulder press at the bottom.

Round 3 run half way up the hill then your partner comes along.

Mosey back down Brokeback Mountain for a few plank jacks. Then the Pax had a round of Balls to the Wall. An epic showdown between Doe See Doe and Spud Webb. Spud hung on for the victory.

The Pax headed back to the flag for 5 minutes of Mary.

COT – Darth’s Daughter leading mission trip in Haiti.

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