F3/Gamucci--BackBlast.7/13/11--Folsom Prison Yard Sandwich Press

Aye, Moniteur planted the ShovelFlag and the faithful gathered, 29 strong, for Gamucci.

OBT (QIC)
Tryon
Tryon 2.0 (FNG, WarBaby)
BoyMarlo
Black Bird
Li'l Mike
Red Leg Six (War Daddy)
Dark Warrior
Achtung Baby
SuperDave
Rook
MMOB
Purple Crayon
Moniteur
Mizer
Jay Faison (FNG)
Gris
Kit Carson
RoboCop
Monkey Feet
Modest Mouse
Girardi
Waco
Six Mike
Rock
Johnny Most
Brooks
DST
The Cougar

The Thang:

Jog to Folsom Prison Yard

Ciabatta of Pain
8 exercises; each exercise involves eight sets of 20 seconds of work, 10 seconds of rest (for a total of 4 minutes); brief rest in between exercises (we call it Ciabatta, but it's actually Tabata).

Side-Straddle Hops (warmup)
Merkins
Flutter Kicks
Bottom-to-Bottom Squats (the 10 seconds of rest are spent holding the bottom of the squat position)
Plank (regular plank for 20 seconds; the 10 seconds of rest in between was spent alternating between right- and left-side plank)
Dips
Dollies (alternating low and high dollies)
Mountain Climbers

Spreadsheets from the Gloom:

_ I thought I'd throw folks the bone of having side-straddle hops be the warmup and gradually easing into it. But people were talking and laughing so much during those sets that one could not help but feel that perhaps the Ciabatta was not being shown the respect it deserves as the Sandwich of Ultimate Pain. So we went straight into the Merkins (which shut everyone up).

_ It was about 80 degrees at the start of the workout at 0515. One of the great things about being in the Prison Yard was the way the cement still retained the heat from Tuesday -- it was like working out on one of the presses used to toast a nice, melty ciabatta sandwich.

_ 3x claps to FNG Jay Faison, making his inaugural appearance at Gamucci and his twice-yearly appearance at a random Qrusade/F3 workout of his choice. Jay pulled in right behind me and as we walked toward the ShovelFlag, shining through the darkness like the Beacon of Pain (BoP) that it is, said something like, "I hope it's OK that I just showed up." Membership there for the taking, brother, and you're always welcome.

_ Our other FNG (and War Baby) was Tryon 2.0, who announced his age as "16 years and 1 day." 3x claps, happy birthday and we look forward to having you back.

OBT