My, my, my…how three years can fly. 11 PAX gathered to celebrate YHC’s 3-year anniversary with what was intended to be an honorable beatdown. YHC had the weinke prepared last week, when to my surprise, Rudy stepped up and grabbed the Q. So the tasks were set and the PAX of Speedtrap were ready to go. Here’s how it went down…
Weather conditions: high 50s, clear
The Thang: Disclaimer, no FNGs, mosey to parking lot in front of building for COP consisting of:
- SSH x 15 IC
- 10 Merkins OYO (channeling Holy Water’s Tuesday Q)
- TTT x 5 (much slower cadence)
- 10 Merkins OYO
- LAC x 10 forward & 11 backward (don’t ask, that’s just how it happens at ST)
Mosey to the comfort station beside the shovelflag for a series of workouts, with a full lap around the parking lot in between sets.
- Incline Merkins x 25, run lap
- Dips x 25, run lap
- Decline Merkins x 25, run lap
- Step ups x 13 each leg, run lap
- BBSU x 25, run lap
Mosey to the pull up bars for 4 x 4 burpees. In burpee position, 4 merkins followed by 4 plank jacks, explode up to complete the burpee = 1. Do four 4 x 4 burpees then 4 pull ups. R&R 4 times. I realize this is not consistent with a “3” year anniversary, but had to keep the 4 x 4 consistency. No one seemed to notice. Plus again, I had this workout planned before the anniversary Q.
Run back to the comfort station. YHC brought some exercise dice to call the next set of exercises. To the best of my aging memory, the workouts were as follows:
- SSH x 10
- Merkins – 90 seconds
- SSH x 30
Run a lap, then more dice rolling
- Wild Card: Road Rage calls Monkey Humpers x 30
- Merkins – 30 seconds
- LBCs – 20 (I think)
Skip the lap, but hold low plank for 60 seconds.
Return to the flag.
BOM:
Announcements:
- Collecting Mac & Cheese for Oliver Gospel. Anthrax will deliver.
- Need a Speedtrap Q for this Saturday
- Sleigh Bell Trot at Saluda Shoals Park 11/20. 4 mile run. Standby for group discount information.
Prayers:
- Friend of Rudy’s, Shane
Devo:
Thanks to the PAX for 3 awesome years! No intentions of stopping now. Because of these men I’ve been able to not only set physical goals that I never would have thought possible, but I’ve been able to achieve them. When Reload EH’d me back in 2015 he told me that F3 had changed his life. 3 years later, I concur! God Bless!