• When: 2017-11-21
  • QIC: Splinter
  • The PAX: Toe Tag, Flipper, urkle, dirtbag

Cockroaches bench pressing pinto beans

YHC arrived to find 4 pax ready to get a Tuesday beatdown.  Some were concerned about the intensity level due to the Sleigh bell trot/stroll/walk/run tonight. After some mumble chatter and laughter at what lay in wait for the Depot Pax due to DeVito borrowing YHC’s plates, we were off to get our body temperature up.  Dirtbag did mention he had some plates in his truck we could use.  YHC considered but decided to take it easy on the PAX since no hairburners were promised.


Cold Starry morning.  37 degrees with a  4 mph wind out of the ENE.

Warm up

  • 10 burpees OYO- what better way to get the blood flowing on a cool morning?
  • LAC x 10 IC
  • 8 burpees OYO
  • TTT  x 10 IC
  • 6 burpees OYO
  • low slow squat x 20 IC
  • 4 burpees OYO
  • overhead arm claps x 20 IC
  • 2 single leg burpees OYO
  • SSH x 15 IC


grab a block from the block pile and grab a partner.  Last week we did the Flipper mile.  so YHC wanted a distance named after myself.  Thus the Splinter 1/2 mile was born.

Partner 1 – exercise.  Partner 2 – 100 meter jog and back.

exercise 1 – 100 thrusters

exercise 2 – 100 flutter presses

exercise 3 – 100 squats

exercise 4 – 100 flutter presses.

between each exercise partner 1 grabs 2 blocks and begins a farmer carry.  partner 2 5 burpees then jog and tag out partner 1.  distance to famer carry was 200 meters.

in total we farmer carried 800 meters and did 400 reps of called exercises amongst partners.

comment of the morning goes to Toe Tag – who thought Urkle looked like a cockroach on its bag pressing a pinto bean during the flutter presses.


  • Russian Twist x 30 IC
  • Heels to heaven x 15 IC
  • JLO x 10 IC (Crowd pleaser)


the 1/2 mile farmer carry with blocks was a shoulder/fore arm burner.  good total body beat down this am.

at the end several people were commenting they were no longer cold.  body temp felt just right.

Tclaps to those pax who posted this am and still running the sleigh bell tonight

pray for Urkle that his 2.0 does not beat him tonight.


  1.  Sign up for Christmas party by 11/24
  2. chapin F3 turkey bowl Thursday morning 6:30 at Melvin Park.  biscuits and coffee following at the 4 way.