QIC: Pebbles Loose Screw
5 PAX waited in the gloom for a Q who had apparently hit the milk & cookies a little too hard the night before — for as 0530 rolled around, he was no where to be found. In proper course, the ever-prepared Loose Screw (who also has the same F3 Anniversary) rose to cover the fartsacked Q with an already prepped workout that just happened to be in the truck for his Thursday Q.
The THANG
Centerfield COP
SSH 10 IC
TTT 10 IC
LBC 10 IC
Russian Twist 10 IC
LB Arm Circles
Mosey to home plate
Sprint to first base – 5 Merkins
Sprint to mid outfield – 5 Decline Merkins (feet up on fence)
Sprint to outfield fence – 5 Merkins
Hop fence (or don’t) and return to home plate
Plank
Repeat X3
At this point the pax notices a very lost, dazed and confused Pebbles has meandered past and is headed the wrong way. The PAX debates letting him go but Fiji saves the day by calling out to him. Meanwhile, Dufresne has also arrived from his 10 mile pre(ish)-workout jaunt and the pair join with the others for the last half of the work.
Sprint to third base – 5 Big Boy Sit Ups
Sprint to mid outfield – 5 Iron Crosses (use the fence)
Sprint to outfield fence – 5 Big Boy Sit Ups
Hop fence (or don’t) and return to home plate
Plank
Repeat X3
Get cinderblocks and line up along the edge of the P-Lot
carry your block to the first row then 6 incline Merkins (hands on block)
carry your block to the next row then 6 decline Merkins (feet on block)
turn back and carry block to previous row then 6 incline Merkins (hands on block)
carry the block back to starting line and finish with 6 decline Merkins (feet on block)
Repeat
Jog to the facility
10 wide-arm hands-out rows
10 close-arm hands-in rows
10 step-ups each leg
Indian run back to the P-Lot
COP
BOM
Moleskin: YHC greatly apologizes for pressing the snooze one too many times and greatly appreciates Loose Screw for stepping in and making things happen. Happy F3 Anniversary Loose Screw!