Forward & Backward

YHC looked to his namesake for inspiration when crafting this latest edition of Lion’s Den pain. Dollywood’s newest attraction is called the FireChaser Express, a wooden coaster that “blasts riders forward and backward” and will “leave you screaming for more.” I don’t know about leaving anybody screaming for more, but forward and backward we can do.

Warmup

SSH x 20 IC
IW x 20 IC
Smurf Jacks x 20 IC
Merkins x 10 IC

The Thang

Mosey to the pullup bars. Break into two groups to make full use of the bars. Do pullups to exhaustion then drop to back of the line and wait for your next turn. Those on the ground are holding squat position. Each man needs to hit 30 pullups. (audible to 20 pullups…taking too long)

60 sec elbow plank

Mosey to the swings near the zoo entrance.
Break into groups b/c there aren’t enough swings for everybody.
20 Swerkins OYO
20 Dips OYO
20 Box Jumps OYO

Mosey to tennis courts.
Partner up, size does not matter.
Run the star drill, partner not running is doing burpees.

Mary In the Middle

6 sets of 60 seconds
8 Heels to Heaven, 8 Freddy Mercs (Punkin demands double count), 8 Donkey Kicks, repeat until timer sounds

That was forward, now lets go backward…

Tennis court suicides, running forward/backward
Starting on the long edge of the near court, sprint to the far edge of the near court, near edge of far court, then far edge of far court. #thatshardtodescribe

Mosey back to the swings
20 Swerkins OYO
20 Dips OYO
20 Box Jumps OYO

Mosey back to the pullup bars
Every man do two sets to exhaustion.
Those waiting for the bars are performing various core exercises as called by the Q

Jailbreak back to shovel flag for COT

COT

Continued prayer for Erector and Spicoli
Prayers for those in west Africa suffering from the ebola outbreak, specifically the Samaritan’s purse missionaries that were mentioned. (See this link for details.)

Announcements

Team “There Will Be Beer” still needs another runner for the Blue Ridge Relay, September 5-6. We also need 3 more drivers. Ping myself, Flay, or any other Swamp Rabbit PAX that you know are running if you can fill one of these spots.

As always, it’s a pleasure to Q such a great group of guys. I’ve still got a lot to learn about crafting a good workout, and am thankful for the spirit that the PAX have. Nobody’s exempt from some mumblechatter, but the Q has the backing of the PAX during the workout. It’s a great feeling. If you’ve become a F3 regular, get yourself on the list to Q.