• When: 2019-07-15
  • QIC: Binary
  • The PAX: CinqDrain, Backstop, Swingline, Ruby, Binary

Say Hello to My Little Friends at Valhalla

5 pax arrived in the muggy gloom this morning for a Binary Q that was sure to leave them burning and definitely stronger.  The setting was perfect for a good day of work to #getbetter and #bebetter.  Binary was ready to bring the pain.


The Thang

Grab bricks and head to lower parking lot

SSH – 5 IC
Low country crabs – 10 IC
Shoulder taps – 15 IC
Reach throughs from Side Plank – 20 OYO (each side)
Curls for girls – 25 OYO

3 stop suicide
5-25 of exercises above.

Burpee broad jump out and Jog back – 5, 10, 15 parking spaces
5-25 of exercises above

Bear Crawl out and jog back – 5, 10, 15 parking spaces
5-25 of exercises above

Mosey to Wall

Dodo Birds 15 IC
Wonder Bra 10 IC
Dodo 10 IC

Mosey back to Parking Lot

Quarter Pounder Run out and Bernie Sanders back – roughly 25 yds, 50 yds, 75 yds, and 100 yds out.
25 Merkins
50 Jumpsquat thrusters
75 mtn climbers
50 SSH (intended 100 but shortened for time)

Mosey back with bricks

COT – Binary

Pax gave it there all today as the workout progressed the mumblechatter certainly increased.  Proud of the push and everyone got through it.

Binary shared today about 2 Timothy 4:2 and the need to be prepared in season and out of season.  As we arrive each WO to get our bodies physically prepared, we need to be sure even more so we’re preparing ourselves spiritually to be able to “share the hope” of what we believe in Christ. (1 Peter 3:15).


F3 Decathlon – Saturday, July 27th 8 AM Ben Lippen Track.  HC and be there.