Deflowered . . . ITG

  • Workout Date - 03/17/2018
  • Q In Charge - Cheese Steak (VQ)
  • The PAX - Benign, Mint Julip, Lt. Dangle, Nature Boy, Live PD, Flo, Butterbean, Whisper, YHC
  • AO - Pitchfork

Mission: Cheese Steak reminded by PAX  that the F3 mission is NOT to plant, grow and serve workout groups for small men, but small workout groups for men . . .  (Got it!)

Weather:             Partly cloudy, 50 degrees.

Disclaimer:          No FNGs

Warm Up:

  • Church Lady Lap around the parking lot (but Church Lady was a no show . . . fartsack?)
  • Abe Quixotes 15 IC     (intermediate windmill)
  • Dutch Skate . . . width of front lot and back
  • Shoulder rolls . . . forward and reverse
  • Monkey Humpers 15 IC

The Thang:

The Honeymoon ended quickly after the warmup as PAX was herded TYG to a remote spot for introduction, some for the first time, to the Chumbaburpee!

  • Chumbaburpee . . .(SSH’s and burpees . . . 3.5+ minutes of SSH’s interrupted by 31 burpees as dictated by the lyrics of Tubthumping)
  • Bernie Sanders, Locked Arm (at the hill) – 5 reps
  • Wooly Worms at swings – 10 OYO while remainder of PAX planked

Moseyed to benches at main entrance

  • Dips                 AMRAP OYO
  • Dips                 (3 sets of 5 IC)
  • Bulgarian Squats (2 set of 5 IC for each leg)
  • Plank Jacks                 15 IC

Big Sexy . . . Obligatory F3 disclaimer delivered : “Never look another PAX member in the eye during any of the following exercises.”

  • Pickle Pounder 15 IC
  • Monkey Humper 15 IC
  • Air humper 15 IC

Moseyed to the bus loop shed for partner fun with cinderblocks

  • Hodor 50 reps per two-man team OYO
  • BBSU 20 IC (PARTNERS opposing  with toes in block)
  • Bears and blocks across width of track while partner Lunge Walks . . . flapjack
  • Colt 45 (PARTNER) . . . 15/15/15 OYO
  • Overhead Presses (PARTNER) . . . 25 each OYO

Moseyed to flags

Mary:

  • Boat / Canoe
  • Plank Jacks 25 IC

COT:

From several PAX . . . time to get ready for the P200 (The 2018 Palmetto 200?)

Flo . . . Tuesday’s Q at Tuesday, Golden Strip will be mostly upper body

Mint Julip . . . asked continued prayer for Missionary Andrew Brunson, imprisoned in Turkey

Lt. Dangle . . . requested prayer for My Two Dads who was sworn into the Air Force the other day.

Nature Boy . . . requested prayer for a work-related issue.

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