Lurning to spel at Pichfork

Q.I.C.Benign
The PAXWhisper (r), Lt. Dangle, Pine Tar, Spool (r - welcome from F3 Columbia), Rasheed Wallace, Cyclone, Sticky Willy, Dumpster (kotters!), Church Lady (r), Handrail, Road Trip, Punchlist, Cheesesteak (double r!), YHC
Workout Date05/21/2019
A.O. Pitchfork

Following a promise of shenanigans in the gloom, 14 posted for an 0530 bootcamp at Pitchfork.  Pleasantries were exchanged and the fun began. pronto

 

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: do neither as I say nor as I do

 

WARM-UP

SSH x 30 IC

Hillbillies x 25 IC

Windmills x 20 IC

Monkey humpers x 15 IC

Arm circles big/little both directions

 

THANG

As none of us seem very smart, YHC decided to make sure that everyone can correctly spell the name of our current AO by having the group do an exercise (with increasing numbers of reps) beginning with each letter in PITCHFORK.

Pushups (merkins) x 10 IC

Imperial squat walkers x 15 IC

Triceps dips on the curb x 20 OYO

Crunches (LBCs) x 25 IC

Heels to heaven x 30 OYO

Freddie Mercuries x 35 IC

Overhead claps x 40 IC

Rosalita x 45 OYO

Kicks (flutter kicks) x 50 IC

At this point, Cheesesteak expressed gratitude that the letter B (for burpees) was not in PITCHFORK.  Wait…

Mosey to the track behind the school.  Run 2 laps, with mosey on the turns and jailbreak on the straights.  Each half lap stop for merkins and BBSUs (40/20, 30/15, 20/10, 10/5).  Plank after each set until the 6 finishes.

Mosey to the speedway and partner up.  Run around the speedway in opposite directions.  When you meet your partner, stop for pattycake merkins (10 –> 8 –> 6 –> 4 –> 2).  3 total laps.

On the curb, do 60 calf raises (20 with toes straight ahead, 20 with toes in, 20 with toes out).

Mosey to the flags.

 

MARY

BurpMerk (burpees but more fun) from 1 up to 6

Flutters x 20 IC

Captain Thor (1:4 ratio BBSU to American hammers) up to 5:20

 

CIRCLE OF TRUST

Announcements:

-WAR Fund 5K coming up 5/25 at 0730.  Start/finish at Cross Creek.  Fast course and all for a great cause.  Sign up!

-Please sign up to Q.  If you post regularly, you should be Q’ing about once a month.  If you post regularly and aren’t ready to Q, well, WTF?

-Site Q’s will change next month.  Look out for announcements about whom/where/when.

Prayers:

-Pine Tar’s mother-in-law with hepatitis A

-Lt. Dangle’s coworker with a cardiac event yesterday

 

It is always a blessing to be able to leave the fartsack to get stronger with other weirdos.  Welcome to Spool from Columbia- the group benefited from your presence today.  Here is hoping that some of the weirdness rubs off on you.

 

SYITG,

Benign

 

 

 

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