Running on “E”

When: 10/27/16

QIC: Swiper

PAX (): 410, Darth Visor, Clyde, Chief, Checkmate

It has likely been said that many PAX are “out of gas” at the end of a beat down, but none represented that better than our fabled Co-Q, Darth Visor, this morning!  It appears that we may need to scout an AO that is not only close to his house like BC, but also has a gas station on the way!  Regardless, his individual fuel shortage did not impact his strong participation in the gloom and let’s just say that 410 should have some free coffee in his future!

Here’s what went down at the Creek:

warm up’s:


Cotton Mills


the Thang:

Mosey to Field of Dreams 2 for 4 Corners escalators repeating and adding an exercise at each corner, all facing the road so mixing up sprints, side shuffle, back pedal, and karaoke in between.

10 Burpees

10 Burpees + 20 Merkins

10 burps, 20 merkins, 30 squats

10  burps, 20 merkins, 30 squats, 40 lbc’s

Run it back down the escalator in reverse order

Short Mosey to mid field for partner exercises:

with your partner, each do 10 partner derkins with feet on partners back.  Sprint across the bleachers and each partner do 10 leg throw downs, sprint back.  Rinse and repeat

quick stop by the rock pile for 2 rounds of Colt 45’s.  410 is truly earning 12 gauge status with his VQ commitment and the rock he grabbed that would have made both Nacho and Mufasa proud!  I think the selection was even accompanied by a bold “this ain’t no pendant!”  Looking forward to this VQ!

round 1:

curls, ohp’s, skull crushers

round 2:

rows, swings, rock squats

back to the flag for Mary:




-Prayers for job searches for a couple of PAX and Darth’s daughter

-Prayers for continued growth of F3

-Happy to see Checkmate back from vacation.  Look forward to the return of Sweeper and Flat Ball next week!





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