Monday, July 11, 2011

F3/Big Hair Monday - 07.11.11 The Silence

The ShovelFlag was planted and the Faithful gather for 45 minutes of pain. The Pax:




Snap Fade (QIC)


Girardi


74


Gris


Kit Carson


Six Mike


Iron Mike (War Baby)


The Cougar


The Crotch Rocket


Red Leg 6


Antonio Table


Achtung Baby (War Daddy)


Moniteur




The Thang:


Slow jog into the park to the first COP


Side Straddle Hop (60x)


Merkin (12x)


Little Baby Crunch (25x)




Jog to the train


Pullups (10x)


Dips (20x)


3 sets at your own pace



Jog to the stone benches on the hill for Bench Jumps


15x and 10 second break


10x and 10 second break


15x and 10 second break


10x and 10 second break




Mosey to the walkway


Donkey kicks (20x)


Donkey kicks (10x)




Mosey down the hill


Jog around the lake


5 burpees at the 1/4 way mark


5 burpees at the 1/2 way mark




Proud Mary keep on burning...


Low Flutter (15x) and hold it


Low Dolly (15x) and hold it


High Flutter (15x) and drop


Bicycles (15x) and hold it


Little Baby Crunch (15x) and hold it


High Dolly (15x) and drop





Mosey to the water


Continue jog around the lake


Pause at the 3/4 way mark for Mountain Climbers (10x)




Jog to the amphitheatre - full of the pay to play crowd so....to the grassy knoll



5 minutes of Oh Susannah - don't you cry for me...


1/2 burpees (10x)


Merkins (10x)


Lunges (10x)


Plank it post 5 cycles





Mosey to the hill...


Up the hill full speed


3 burpess


Down the hill


Up the hill full speed


3 burpess


Down the hill


Up the hill full speed


3 burpess




Mosey to the walkway


Jog it to the parking lot



Circle of Pain for...some more Merkins


Regular Way (8x)


Wide Arm (6x)


Stagger Right (6x)


Stagger Left (6x)





Jog it to the cars




Spreadsheets from the Gloom:




The Faithful were quiet this morning; there was some chatter early but it quickly dropped off after Snap Fade (the Six Minute Man) brought the hammer down. It hurt, brother. 3x claps.




The Faithful were not the only ones at Freedom Park this morning. Lots of towels and waterbottles (which is fine, at least they are out there), but what's really interesting to see is leadership only instructing versus actually leading. Is it actually leadership if you only instruct or tell the group what to do? Maybe Snap Fade exerted himself too much today.

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The Faithful