Cheese_Steak, sprints, AMRAPs and drawer checks!

  • Workout Date - 05/03/2019
  • Q In Charge - Lt. Dangle
  • The PAX - Cheese Steak, Pine Tar, Live PD, Soccer Mom, Mandibal, Peekaboo, Elsa, El Nino, Duggar, Dr. Phil, Punchlist, Cockpit, U.P., Edison, Courtesy Flush, FNG FLOATER,
  • AO - Pitchfork

YHC and 15 Pax and 1 FNG rolled into Pitchfork for Dangles bells VQ! Great to see good weather and solid numbers. Well enough of that lets get after it…5:30 is here!

Mission statement: I’m the masta blasta, drinking up the Shasta my voice sounds sweet cuz it hasta!

Disclaimer: Stand by to get some!

Warm up: SSH x 25 IC… yep that’s it! Mosey with your weight to the bus loop!

Partner up for some AMRAP…. P1 works while P2 takes a lap.. you get the drift.

R1 and R2: Curls, Tri-cep over head, Upright Row, Over Head Press OHP

**Not sure what happened with the first lap? Did Mrs. Cheese holler for some honeymoon time with Cheese Steak? Did mother Cheese holler from the front porch because it was time to come in? Try outs for the 6 Million $ Man? Not really sure what happened but Cheese Steak was clearly on a mission! YHC looked up Mid curl and saw Cheese smoking the field like he was shot out of a cannon! Way to set the pace because we never slowed down!

When R2 was done lets plank up and wait on the 6. Tired of running, sounds like a good time to star gaze.

25 is the number…

4 count Flutter

Fifer Scissors

Oblique V up Left

Oblique V up Right



Bicycle reverse


Pelvic thrust..aka: sky humpers

Shoulder Taps

BBSU wide leg

R3, R4

Hammer curls, Tri-Cep extension, Dead Lift, Dry docks

Times up..Lets mosey back to the flag and name the FNG! Live PD was rather noisy… no more than any other workout but this time he took “scratch and sniff” to a whole new level. So much that Cheese Steak requested buddy drawer checks until he realized Live PD left early:)

FNG was a guest of Courtesy Flush.. works in the plumbing industry and wore a shirt that said “I rocked the John” or something close to that.

WELCOME “Floater”

Announcement:    WARFUND 5K May 25

Prayers: Priscilla’s son having surgery, Praise to Mint Julep’s father not needing stints, RIP GCSO Sgt. Cole who fought a hard battle with a brain tumor.

As always it’s a pleasure to lead! If F3 does not transform you in some shape, form or fashion you are doing it wrong.

“It doesn’t matter if you’re a loser, or a nerd, or a freak. All that matters is you become BADASS!” Cobra Kai dojo Sensai Johnny Lawrence


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