Deck o' Death returns

  • Workout Date - 06/28/2014
  • Q In Charge - Spongebob
  • The PAX - Grim Reaper, Phil Dunphey, Debit, Costanza, Latka, Earthmover, Brian Norton (FNG - Hedges), Erector, Hermie, FNG - KFC, Lima Bean, Punch-out, Slim, Tesh.
  • AO -

Spongebob is back from the Honeymoon.  He’s got some extra weight from all-inclusive festivities and needs to work them off.  It’s Saturday.  You could have slept in and enjoyed a day of relaxing by a pool.  But no, instead, 15 men showed up to get a BEATdown from YHC.  Warnings were sent out…Married Spongebob is not as nice as singe Spongebob.  Let’s do this!

WU
SSH x 20
IW X 20
Air Humpers X 15
Mtn Climbers X 15

Mosey the long way around to 1D’s Hill

The Thang:
***This was Latka’s first time doing Deck o’ Death.  I hope it left him satisfied and wanting more!
Deck o Death:
Hearts = Burpees
Diamonds = Merkins
Spades = Squat jumps
Clubs = Fairy Jacks
Every 5 cards, run to the top of 1D’s Hill and back
(104 of each exercise when all said and done)

9 Fairy-jacks
13 Merkins
13 Fairy-Jacks
3 FJs
14 Squat Jumps….RUN

7 Merkins
7 Squat Jumps
6 Squat Jumps
14 FJs
9 Squat Jumps….RUN

At this time….there was a lot of mumblechatter assuming that YHC had stacked the deck and left all of the hearts at the end.  I was beginning to think that myself.

5 Burpees – BOOM…Here they come
3 Squat jumps
6 FJs
14 Burpees
10 Merkins….RUN

12 Burpees
6 Burpees
5 Squat jumps
7 Burpees
12 FJs….RUN – This set hurt a little….lot of burpees in the same set.

6 Merkins
13 Burpees
9 Merkins
8 Merkins
14 Merkins…RUN

12 Merkins
2 FJs
10 Squat Jumps
11 Burpees
3 Merkins…RUN

2 Merkins
3 Burpees
11 Squat Jumps
2 Burpees
8 FJs…RUN

8 Squat Jumps
8 Burpees
11 Merkins
4 FJs
10 Burpees…RUN

7 FJs
13 Squat Jumps
9 Burpees
2 Squat Jumps
12 Squat Jumps….RUN

10 FJs
4 Burpees
5 Merkins
4 Squat Jumps
4 Merkins
5 FJs
11 FJs

Mosey to the parking lot behind the Y

Leg Burner:
1 Minute People’s Chair
10 x Squats
30 Rest
45 sec People’s Chair
10 x Squats
30 sec Rest
30 Sec People’s Chair
10 x Squats
30 Sec Rest
15 Sec People’s Chair
10 x Squats
30 Sec Rest

6MOM
20 X Russian Twists
20 X Rosalitas (count en espanol)
15 X Dollie’s
20 X LBCs

Naked Moleskin
– Mudrun teams being formed.  Let’s have a huge turn out for #SwampRabbit to rep F3.  If you have not been before, it is a tough course, but amazing event to attend to get all 3F’s in one event.
– NEED NEED NEED guys to step up and lead some workouts.  We’ve got expansion going on like crazy which is pulling a lot of people in different directions.  If you have been coming for 4+ weeks, you are READY to lead.  New guys means New stuff and keeps F3 AWESOME.  If you need help, let us know and we will help you write it/run it.
– On that note:  Another round of Q Schools is going to be planned to help those who are curious about leading learn the process
– 7/4 – Murph workout at Cleveland park (7am) to honor our BA servicemen that take care of the bad guys so we can wake up too early in the morning to workout around town.  All are welcome!
– Praise for good PET scan results for Erector.  Surgery on Wednesday that will knock him out for some time so keep in touch with him!
– Prayers for all of our brothers who are suffering from injuries and all that life throws at us.

Expansion stuff:
– F3 Powdersville is live!  If you know people in the area, be sure to get them out!
– F3 Greer is in the planning stages.  If you know guys in Greer, give their info to Erector or Alfred so they can be added to a list
– Burbs has grown to #problematic size (great news!)….surveys will be done to try and find another AO to better suit everyone in the area.
– Saturday’s at Cleveland Park start 7/5
– F3 SPEARHEAD starting up (date not clear) – GORUCK centered workouts

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