• When: 06/12/17
  • QIC: McLovin
  • The PAX: Hee Haw, Fudd (#Respect), Kamikaze (#Respect), Bubbles, Turnpike, McBeal, Grillz, Freebird, Wham, McLovin


Triple T

10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With a bright moon lighting the way, YHC wanted to build on the hard work being done by these #HIMs and lead the PAX through the first installment of the #TripleT. These former #SadClowns made it quite clear that they continue to #GetBetter each and every week. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings Grant this morning as they each were ready willing and able to #PushTheRock

Conditions – 65 Degrees and partly cloudy (Perfect Burpee Weather)

Disclaimer

The Thang:

COP

SSH x 20 (IC)
Slow Fast Merkins on Block x 10 (IC)
Squats w/Block in Both Hands x 10 (IC)
Slow Fast Merkins w/Left Hand on Block x 10 (IC)
Squats w/Block in Left Hand x 10 (IC)
Slow Fast Merkins w/Right Hand on Block x 10 (IC)
Squats w/Block in Right Hand x 10 (IC)
Slow Fast Merkins w/Feet on Block x 10 (IC)
Squats w/Block in Overhead x 10 (IC)

Calf Raises x 10 (IC)

Mosey to Peak of Mount Grillz (Intersection of N. Kings Grant Drive & S. Kings Grant Drive)
Burpee Ladder – 5,4,3,2,1 (14 Burpees Total)

Mosey to Twickenham Court for the Triple T Circuit

The Triple T

Twickenham Court

Burpees x 5 (OYO)
Hand Release Merkins x 10 (OYO)
Chaser LBCs x 15 (IC)
Bear Crawl to Entrance of Cul de Sac
Lunge Walk Around Cul de Sac
Mosey Back to Entrance to Cul de Sac
Plank Until Six Arrive

Mosey to Tuckahoe

Tuckahoe Court

Burpees x 5 (OYO)
Hand Release Merkins x 10 (OYO)
Chaser LBCs x 15 (IC)
Bear Crawl to Entrance of Cul de Sac
Lunge Walk Around Cul de Sac
Mosey Back to Entrance to Cul de Sac
Plank Until Six Arrive

Mosey to Tomotley

Burpees x 5 (OYO)
Hand Release Merkins x 10 (OYO)
Chaser LBCs x 15 (IC)
Bear Crawl to Entrance of Cul de Sac
Lunge Walk Around Cul de Sac
Mosey Back to Entrance to Cul de Sac
Plank Until Six Arrive

Indian Run to Tombee

SSH x 20 (IC)

Mosey to Peak of Mount Grillz
Burpee Ladder – 5,4,3,2,1 (14 Burpees Total)

Brief Mosey to Entrance to Clubhouse Parking Lot

Bear Crawl to Traffic Circle

Moleskin:
• First instalment of #TripleT was a #Crowdpleaser. 1.7 miles of running, 114 merkins (counting burpees), and a tad bit of ab work.
• Kamikaze continues to drink from the Fountain of Youth. The guy gets after it.
• Continues to be outstanding to see how #TheCastle PAX are getting better and stronger with each workout. The PAX chewed up and spit out YHC’s Q and left time to spare for a second burpee ladder.
• Lesson learned this morning is that one should always be prepared to modify a Q. Several PAX, including YHC, were struggling with proper Duck Walk technique, leading to the modification of the circuit from Duck Walk to Lunge Walk.

Announcements:
• F3 Dads continues this Friday, June 16 at 7:00 AM at Brickpile.
• Runvergence at Ramble on Friday, June 16 at 5:30 AM at Shandon Presbyterian.
• The Bullseye Half Marathon – July 15. Go check out the Pre-Blast.

Aye!

McLovin

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