(written by Meatball)
30 pax including 1 FNG (Welcome Dirty Law) gathered in the gloom at Shawshank for Meatball’s VQ. Mumblechatter was low but brickwork was plentiful.
Conditions: 70 degrees
Mosey over to soccer field #10
SSH – 25 IC
TTT – 15 IC
Merkin – 15 IC
Mountain Climbers – 15 IC
Little Baby Arm Circles – 10 Forward & 10 Backward – IC
Plankjacks – 15 IC
Count off by 2’s – Remember your number
Mosey to Brickpile
Mosey over to hill in back corner of Soccer field #10
Bear crawl up hill with bricks – 7 merkins
Run down hill
Bear craw up hill with bricks – 6 merkins
Repeat until down to 1 merkin
Mosey over to bridge
Dufresne’s Way – ¼ mile loop
1’s, Run over bridge to picnic tables (leave bricks) – 20 dips.
2’s, Start with 20 curls with bricks, 20 shoulder presses, then follow group 1.
Run to end of tree line – 20 BBSU
Run back to start, rinse and repeat AMRAP 15 minutes
Plank-o-rama & BURPEE TRAIN
Russian Twist – 20 IC
Heel Touches – 20-IC
LBC’s – 20 IC
Return to Shack
COT & BOM
Name chain: 1 FNG – Brent McGee -> lawyer currently doing real estate law; he referred to this as dirt law -> dirty law.
-Mud Run is October 4th, have until 9/17 to pick team of 4.
-Go Ruck meeting 8/26 at 5:30 at Carolina Wild Wings. -Go Ruck is 11/21.
-Ken Doll stressed the importance of the disclaimer due to incident at Stomp the Swamp 5k this past Saturday in which an avid runner and friend to many had a sports induced heart attack. Read Pepto’s note at http://f3nation.com/2014/08/24/work-hard-be-safe-and-have-fun/
-One of the duties of the QIC is to post Backblast in a timely manner.
Prayer Requests:-Walker Phillips – now in Atlanta for rehab
-Knozit’s father-in-law, Ron, with a terminal brain tumor