Special Treat for Those Left Behind

  • Workout Date - 05/19/2018
  • Q In Charge - Cheese Steak
  • The PAX - WO: Nature Boy® and 2.0 (Butcher), Churchlady®, Roo®, Cheese Steak®® (YHC) Runners: Roadtrip, Pet Stain, Whisper®
  • AO - Pitchfork

YHC researched the F3 Exercises web page for routines worthy of those who chose to post at Pitchfork instead of the F3 Columbia Mud Run or GCSO W.A.R. Fund 5k.  Found one, the Nolan Richardson partner routine aka “40 minutes of Hell…”  (Glad the Burpees were first!)

Weather: 70 degrees and intermittent light spit

Mission: nailed

Disclaimer: bailed (no FNGs)

Warm Up:

Church Lady Lap (not necessary—he was on time!)

Windmills x25 IC/DC

Hillbillies x25 IC/DC

American Hammers x25 IC/DC

Arm Rolls (forward and backward until Q was smoked)



Nolan Richardson Partner Routine: Partner 1 performs each exercise denoted below as Partner 2 backpedals 25 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1 Burpees (150), Squats (300), BBSU (150), Dips (300) . . . upgraded from Little Baby Arm Circles, Merkins (150), and Imperial Walkers (300)

Tire flip-a-rama – each PAX completed ~15 flips

Bearmuda Triangle (three paint can lids placed ~15 yards apart)

Station 1 – One burpee, bear craw to next marker

Station 2 – Two burpees, bear craw to next marker

Station 3 – three burpees, bear craw back to beginning

Mary: (all 25x/DC/IC) . . . Flutters, Air Humpers, Monkey Humpers x25

Announcements/Prayer Requests:

Mud Run photo: Congrats to our brothers who posted at the Mud Run!  (Looks like they may have won something)

Nature Boy: F3Wilson(?) – Mark Smith (chemo)

Cheese Steak: mother (dementia, in-home hospice)

SYITG . . . Cheese Steak out

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