15 Pax converged on what started as a year end mash up of this years easiest workouts, but quickly turned into this years funnest (toughest) workouts. We had some special guests this morning including Charlotte NC finest Andrew Hall GEEK from F3NoCo. Also had one FNG who was the YHC brother, Jay McCown (Named Metro). The YHC enjoyed replaying some of this years finest workouts to make us all #GetBetter. Clipboard started the Yearend Mashup followed by NoHelp Double down Q who came to close us and introduce the New Year with a new exercise…..The 14 Count Bodybuilder. Why 14? Well while a burpee is loads of fun, and an 8-count bodybuilder is 1/4 more fun YHC thought it was time to step the count up. So the previous night he carefully crunched the numbers (something Asians love to do) and came up with the 14-count bodybuilder. This and many other great exercises were unleashed on the pax this morning.
Weather: 32° cold and crunchy
The Thang:
One lap around Taj Mahal Field
COP
SSH X 31
Squats X 31
Merkins X 31 (For Ranger)
Russian Twist X 31 (For Uncle Eddie AKA Blindside)
Walkers for Walker X 61 (For NailPop)
-Head to the Goal line
(9/2/14 Ken Doll Workout)
Run 10 Yd = 10 LBC, 20 Yd = 20 Merkins, 30 yd = 30 LBC, 40 yd= 40 Merkins, 50 yd = 50 LBC, etc for 100 Yards
(12/13/14 ClipBoard Workout)
Bearcrawl to 10 yd = 1 Burpee, 20yd= 2 Burpees, etc. to 100 Yd = 10 Burpees
(Tumber Workout)
Tabata Highlow Plank 2 Minutes
Indian Run to GY Hill for Reaper Preview
In honor of the record set by No Help of 12.5 Laps
His last lap = 33 Merkins and 33 LBC
(ENTER THE CLOSER = NO HELP)
-Mosey to track for some circuit Track work
Start at starting point on track
Sprint to first corner 20 squats
Sprint to next corner 15 lunges each leg
Sprint to next corner 20 flutter kicks
Sprint to starting line 15 14-count bodybuilders
-Mary
Plank thrusters x 20 IC
Flutter kicks x 30 IC
Boat/canoe x 10 each
Static flutter kicks (Crowd Favorite)
COT
Excellent work by all the pax today. Enjoyed having my FNG brother here today to #GetBetter. Great to have some comedy this morning courtesy for Blindside and Ranger. We have a great group of Guys at Graveyard and an amazing family in F3Nation. So very thankful as the YHC reflects this year to see all the lives that have changed. Cant want for next year.
Also TClaps to those who went on to Graveyard to double down, great work again by all!
Announcements
FNG – Jay McCown brother of Clipboard. Took a while to get to a name due to the PAX still trying to catch their breath from the BodyBuilders and Static Flutter Kicks. However, landed on Metro because Jay is originally from the Metro now lives in Charleston and also was decked from head to toe in Under Armour gear. Great name PAX.
Convergence at Graveyard 1/1/14 with Bulldog at the helm 0700, bring a friend (FNG) or someone who hasn’t posted in a while.
Go Run at White Knoll in February
Prayers
Thumbs Up friend in Tennessee taking care of his mother
Injured F3 brothers
Safe travels to those out and about
BOM