Row, Row, Row your boat

AO: Badapple

When: 06/13/2022

QIC: Sprocket

PAX (06): goat, Goose, Ollie, Ponyboy, Rusty


Woody signed up to Q, couldn’t make it because of business travel but writes out a lengthy albeit very detailed workout.  Sprocket pinch hits Qs.


SSH’s, karaoke, mtn climbers, slow Merkins (15 reps IC) and morning call 5/5 to get PAX primed for a workout worthy of celebrating Atlanta Junior Rowing National titles this past weekend.

The Thang:

R – Russian Twist X50
O – Quarter Pounder:
Done aroun parking lot. Sprint yards and Do 25 merkins, Run backwards to start and do 50 squats, Run half-way around lot and do 75 Mountain Climbers, Run backwards to the start do one hundred SSH’s.
W – World War 1 Sit-Ups x50

Lunge 1/2 way the length of lot then Backwards Run to start

T The Chinooks – 50 Arm Circles each way
H – Hand Release Merkins – 50
E – Escalator – 10 LT Dans, 20 Squat Jumps, 30 Merkins, 40 BBSUs

Lunge 1/2 way around lot, then Backwards Run To start

B – Blimpees: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats
O – Outlaws (Flutter kicks making O to Right/Left) x 10
A – Alternating Lateral Lunges x50 (25 each side)
T – Triple Nickel (5 Merkins, 5 incline Merkins on Hill, 5 decline Merkins on Hill) per round X 5 rounds at the hill (This is Woody’s version and he doesn’t care what Zima says)

Back to the flag for a couple of rounds o’ Mary


Prayers said for families grieving, loved ones with health concerns and the betterment of ourselves.

Naked-Man Moleskin:

One of the best things about F3 is the opportunities it affords a man to step up when a brother needs a hand.  Glad I was able to do so. Sprocket out.

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