• When: 2019-02-21
  • QIC: Dunphy
  • The PAX: Rhino, Wingback,Tardy, Booboo, Rumblestrip, Barcrawl, Adluh, Postal, Banjo, Dunphy.

BlameDunphy Debacle WO

Conditions:50s Cool and Cloudy

10 pax beat the fartsack and posted for a Dunphy Detention Hill WO. Always enjoy the visit with the Bad Boys of Detention. MumbleChatter was solid from this crew. Strong work by the pax. I was moved by Postal’s shower story that YHC decided to move the Tunnel of Love from the Sandbox to the grass. Through YHCs kind act, Postal was able to get that extra minute of shower time. Despite no sand, it was a MOIST workout. Wingback and Postal brought it this morning. YHC looking forward to the next visit.


The Thang

Side Straddle Hops  X 20 IC
Imperial Walkers X 15 IC
Monkey Humpers X 10 IC

• 20 IC Mountain Climbers
• 10 IC Bodyweight Squats
• 10 IC Merkins

11s at Detention Hill
• At bottom, Burpees Start with 1, then run to the top of the hill, 10 Morning Wood. Rinse and repeat back to starting point with 2 burpees and 9 Morning Wood….

3 rounds
• 10 OYO Balls to the Stars
• 10 IC American Hammer
• 10 IC Hydraulics

5 Rounds – on DETENTION HILL
• 5x Squat Jumps
• 5x Push-ups
• 5x Jump Lunge/s
Tunnel of Love – Mechanics crawl (on your back). Mantouching may have happened when Tardy decided to body surf instead of going under. No morning wood poked any eyes. Tunnel of Love, always a crowd pleaser.

Hip Thrusters
Superman Banana

-Banjo’s M
-Brainiacs Surgery

– Mission Takeover this Saturday
-New Sunday Kettle/Ruck AO on Sundays at 5:30am at was to be Fresh Market.
-New running AO guidelines – Do better about crossing main streets.
-Need mentors. Ask KenDoll for details
-3/2: 5-Year Anniv Convergence. Preblast: https://www.f3midlands.com/lexington-sc/f3-lexington-5-year-anniversary
-3/9: Lighthouse for Life 5k: Register: https://www.runhard.org/pages/race-lighthouse.php
-3/16: Lexington Race Against Hunger. Register here: https://lrah2019.org/
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019