- Workout Date - 10/30/2018
- Q In Charge - Perry Mason
- The PAX - LeVar Burton, The Muff, No Bars, Training Wheels, Wax On, Ice Man, Wilson, Chubbs, Courtesy Flush, Kindergarten Cop, Gollum (FNG), Perry Mason
- AO - The Station
12 men posted at The Station to celebrate my 4 year F3 anniversary. It was a bit chilly out there, but we warmed up pretty quickly.
SSH x 20 IC
IW x 20 IC
Windmills x 20 IC
Butt kickers x 20 OYO
High knees x 20 OYO
KC’s FNG rolled in during the warmup, so I did the disclaimer and mission statement at the end and it was time to get after it.
What better way to celebrate a 4 year milestone than with the Golden Ratio of 1:4 workouts? So we head to the hill behind the amphitheater for Patches O’houlihan (1 squat at the bottom, backwards run up the hill, then 4 lunges, etc.) up to 5:20.
Mosey to the corner of 14 and Jason for Captain Thor (1 big boy, 4 American Hammers) up to 5:20.
Mosey to the church and grab a block. 1 derkin on the block and then 4 overhead presses up to 5:20. By the last set, I did not have enough wind to count out the 20 so it had to be OYO. Next we did Lt. Dan with the block up to 5:20.
Time to put up the blocks and mosey towards the park entrance, stopping once for some LBCs to keep the PAX together. At the entrance, we tried something a bit new – 1 derkin and 4 dips, up to 5:20.
Mosey across the field for an old Ice Man invention – the Slurpee. 1 burpee and 4 Smurf jacks. By this point, I could only make it to 4:16, so we stopped there.
Mosey over to the playground mat for another experiment – the MakJack. 1 Makhtar N’Diaye, 4 plank jacks. Up to 5:20. Didn’t hear many complaints from the usual Makhtar haters, so I think this might be a keeper. Its 6:09, to time to head back to the circle.
Heels to heaven x 15 IC
Erectors x 15 IC
one legged erectors x 15 each leg IC
Corkscrews x 15 each side OYO
Flutters until time ran out.
Welcome FNG Gollum. Good work this morning.
Huge praise for The Muff, as he and his M are expecting another 2.0.
Prayers for a client who passed away and a coworker’s relative who is terminally ill. Prayers for several fighting cancer. Prayers for acquaintances struggling in their marriages or going through divorce.