6 PAX were a Mused by the Girlfriends at #F3TheNorseman

AO: The Norseman

When: 03/14/2019

QIC: Ha-ha

PAX (6): Saint 2.0, Lumbergh, Callahan, Nacho Libre, Beaker, Ha-ha


YHC has tickets to see the group Muse next week so in preparation I put together a Muse playlist to keep the PAX pumped up for the beat down. And the Girlfriends came along as well to make it interesting.

Weather this morning was amazing with temps in the low 50s and (gasp) NO RAIN. At least until tonight.


As the PAX gathered in the normal parking lot it was good to see Lumbergh and Saint 2.0 come to join the Norseman regulars. As I started my disclaimer Beaker looked around and said “Wait, where is the truck?”

We ran up to the Miracle League field concession stand pavilion and performed:

  • SSH x15 IC
  • Weed Pickers x10 IC
  • Imperial Walkers x13 IC

The Thang:

It was time to get after it. YHC had put out lights down the path to the big pavilion out back and I showed the PAX were certain exercises were to be performed. We then ran back to the truck, picked out a girl and paired up for our Muse…

Musical Dora

While PAX 1 performs the first exercise, PAX 2 runs, performs 10 of an exercise and runs back where PAX 1 and PAX 2 exchange places. This continues until the song is over and we go to a new exercise pair.

Song Partner 1 Partner 2
Supermassive Black Hole Sumo Squat w/ bag Muscle Ups x10
Dead Inside Hammer Curls Step Ups x10 Alpha count
Psycho Thrusters Box Jumps x10
Pressure Overhead Press Lunge Walk x10 Alpha count
Madness Skull Crusher Pull ups x10
Uprising Box jump (no bag) Dips x10
The Handler Lunge w/ bag Pull ups x10
Knights of Cydonia Merkins (no bag) Run to bottom of parking lot

As we finished the last song it was time to grab the lights and return to the flag.


Prayers for PAX looking for jobs.

Cross Ruck coming 4/19

Midtown launch on 3/23 0700

Naked-Man Moleskin:

This group of misfits were getting after it today on a hard routine. It seemed like a good idea on paper! There were several exercise combos that were challenging. Excellent to see everyone pushing to get it done.

We might have to revisit the muscle ups. Those were a bear. Pull ups are always needed.

Thanks for the fellowship this morning, men! Always a pleasure to be with you.

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