Deflection Beatdown
AO: Boneyard
When: 2024-09-02
QIC: Speedo
PAX (11): Cox, Darkside, Floater, Manscape, NRA, Sea Monkey, Shrimp, Speedo, Stifler (Boneyard), Zohan, Freefall
Preamble:
Late start and competing IPC workouts made this morning's turnout a question mark. Eleven men answered the bell including an FNG! With this being my five-year anniversary of starting F3 there were some 'five' themes scattered throughout.Warm-O-Rama:
Mosey randomly around until we stopped for 12 each IC:- SSH
- Copperhead lunges
- Weedpickers
The Thang:
Mosey to the stairs where we ran up and down five times. Mumblechatter volume was around a 3 with a lot of aggressive inhaling and exhaling. Mosey to the lacrosse field where YHC gave credit to Zohan for what we were about to do. It was an easy 4 corners using just half the field. One burpee per corner then hold for the six. Rinse and repeat with two burpees at each corner but each burpee included two merkins. Hold for the six. Logically following our pattern, we then skipped to five burpees at each corner, each with five merkins. Mumblechatter volume temporarily dropped while aggressive inhaling and exhaling continued then volume increased at the end. I think they were all just thanking me at once...that's what I heard at least. Mosey to the field just past the bocce ball courts for something the exicon calls Rampage. At the top of modest hill we did five compass squats (a set of four jump squats rotating 90 degrees between each squat) then bear crawled down the barely wet and slippery hill and did 10 big boy sit ups at the bottom. Crawl bear back to the top and then rinse and repeat. Mumblechatter volume = 7. Mosey to the Wall That Heals where we started with 50 LBCs then broad jumped the first stretch, repeated the LBCs in the middle then lunge walked to the other end and did 50 more LBCs down there. Mosey to the random parking lot in front of the Park Place building for an introduction to the Speedo Circuit:- Sprint to the end (~50-60 yards)
- 25 alpha flutters
- High knees for 30 seconds
- Five dive bomb merkins (upward dog position to downward dog then back up = 1)