- Workout Date - 11/10/2015
- Q In Charge - ATM
- The PAX - Whisper (respect), Sensei, Soccer Mom, Dr. Phil, Floppy Disk, Bambi, Affordable Care Act, Thumper, Earthmover, Church Lady, FNG No Cosigner, ATM (YHC)
- AO -
12 men including FNG Miquel f/k/a No Cosigner (more on that later) resisted the fartsack on a mostly cloudy, but nice morning and got better at Pitchfork.
Quick disclaimer and mission of F3 and it’s time to work.
W/U – Hillbillies x 25 IC, Smurf Jacks x 20 IC, SSH x 20 IC
Mosey to the wall by the playground for Wall of Fire. Pax seated on the wall while one at a time, pax come out front and perform 20 hand release merkins. Good work by the pax on this long sit. 12 pax doing 20 HR merkins takes a little while. Mosey to the back basketball court and circle up for a quick Circle of Pain (COP).
COP – Monkey Humpers x 20 IC, ISW x 20 IC, Tempo Squat jumps x 20 IC, Merkins x 15 IC. Lots of mumble chatter about “I didn’t know it was leg day” and such. But YHC had the ole switcharoo in mind. Mosey back to the parking lot by the pitchfork flag. (side note: YHC has the first coat of paint on the ATM shovel flag finally and it should make its debut at TOT Thursday. Thanks to @Bambi for the help!)
Line up for a merkin ladder. 15 down to 1, with about a 40 yard run between. Finish with the six. Merkins and running, right in @SoccerMom‘s wheelhouse and predictably, he and @ACA were the rabbits here. Finished at 0604…plenty of time for a little more work.
Line up for a relay race. Sprint about 50 yards AND back. 6 man teams, losers do 15 burpees OYO and winners do 7 (everybody gets a trophy!). BTW, @Bambi a relay race means you sprint down AND back! Public Service Announcement – as Q, you should always have a couple of exercises you can go to if time allows. YHC loves the relay race or anything involving sprinting and competition. Always brings out the best in the pax.
6MOM – Alternating Shoulder Taps, LBCs, Rosalitas
Moleskin – After FNG Miquel told us he was at Ford Motor Credit, someone (not naming names @Whisper) suggests “No Copay.” Since YHC had post workout “gloom brain,” it was ok’d it but we changed it at coffeeteria to No Cosigner. Welcome Brother! Good to see @Sensei posting a couple of times a week since joining us. Always good to see @Earthmover at Pitchfork. @Whisper is still deceptively fast, @Thumper has the shortest strides for any rabbit YHC has ever seen, but it still really fast! Very proud of @ChurchLady for making it for the warmup today! For a TV shrink, @Dr.Phil is really quiet. I still think he is a closet pitchfork weirdo. BTW – time to Q brother! @FloppyDisk started with a slight lead on YHC for the anchor leg of the relay and never let it slip. Speaking of slipping, YHC butt-planted at the turn of the relay which didn’t help. #wetleaves.
Announcements – Knoxville launch – @Earthmover looking for help on 11/21 due to scheduling conflict. Contact him.
Prayers – Tickler’s M, Johnny5’s boss’s M, ACA and GCOD adoptions, Church Lady appointment.
Always a pleasure men. SYITG,