Rhode Island is neither a road nor an island…discuss

  • Workout Date - 07/15/2014
  • Q In Charge - Spongebob
  • The PAX - Phil Dunphey, Zorro, Urkel, Grit, Satisfry, Electric City, Pedialite, Brown shorts, Epee, Updyke, 1040, Zippidy, Annie Oakley, Graceland, Malpractice, Latka, Domer Simpson, Debit, Risky Business
  • AO -

20 Gentlemen turned off their alarm….debated about it a little…but finally made the fantastic decision to mosey to the Main Thang and get their morning spoonful of Pain from Spongebob.  DISCLAIMER:  My workout was written the night before while I enjoyed a full bottle of Argentinian Malbec.  Remember, a glass of wine is good for you.  I had one giant glass.


SSH X 20
IW X 20
Merkinx X 10
Mtn Climbers X 15

Mosey down to the main street bridge over the river


100 X Curb Jumps OYO
50 X LBSJ (Little Baby Squat Jumps)
1 Min People’s Chair
Sprint up the Main Street Hill
Do it 3 times
***You had to know Sponge was going to try and put some leg work in

Mosey to the front of the Peace Center for the BEAST:
10 Merkins at each stop
Joe Hendrix up the stairs behind the PC back to the start
– It was YHC’s intention to do this 3 times through as well…However, apparently the combination of Merkins and Joe Hendrix is frowned upon IN THIS ESTABLISHMENT.  Actually, it hurt…hurt real good.
– I would also like to add that Joe Hendrix makes a man look back on his life and see if he has any regrets.  Zorro had an epiphany that maybe it wasn’t such a good idea to jump out of perfectly good airplanes.  It should also be said that his determination was freakin’ awesome and inspiring.  Keep it up buddy!!!!

Beast lap 2nd time through:
10 Merkins each stop…
Forget the Joe Hendrix, run to the top of the stairs and then go back the way you came with more merkins (This was a Latka Suggestion, I wanted to stop, but he wanted more).

Air Humpers X 20
LBCs X 25

Naked Moleskin
– Everybody was suspiciously quiet this morning.  Could have been bad, could have been good.  Regardless, it was great seeing the familiar faces.
– Sign up for the MUDRUN.  I finally did it.  You should too.  It’s the last day for the big discount, but you should still sign up so Flay won’t call you out on the twitter machine.
– Q School on 7/22 @ 5:30AM at the Main Thang (Peace Center) – Come on out if you are wanting to step up and lead a workout/learn more about F3/You are newish over the past 3 months
– Prayers for 1040 and his wife who are expecting their first child.  Congratulations brother!!!
– Ton of new places to workout just about everyday.  Check the website and check out a new place.  Even better…Q at a new place and show them how it’s done!!!
– F3 Greer launching 8/9 (saturday)
– Prayers for our brothers who suffer in silence

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