10 PAX pounded the pine this AM, with Amphibious making his Pine debut. An unseasonably comfortable breeze provided a tailwind for our journey. We took two trips. Bushwood said it best after we finished, lamenting, “these guys run this thing like a bunch of damn Kenyans.” Very true. And also sad because it tires us out for the ME. We returned to OEC to meet 25 PAX and warmed up like a bunch of champions. Why? Because “This is the Way We Roll, We Roll…
…I”m rollin” on.”
After our warm up, here”s how we got after it. Time to “Turn This Motha” Out!”
Sprint from the parking lot entrance to Country Club Rd (.2 miles, so a little less than a 400). 10 Spiderman merkins and 10 jump squats. And not much rest.
Sprint back, 10 Spiderman merkins, 10 jump squats, 10 burpees. Hearts in throats. Right-Swipe pushed the pace on these runs.
Backwards run to Country Club Rd. 10 Spiderman Merkins, 10 jump squats, 10 burpees. Quads feeling it big time. Walt and Peach doing some work here.
Sprint back to parking lot. Line up on the baseline.
Bunny hop to top of parking lot. Lunge walk back down. Low plank hold for one minute.
Bear crawl/broad jump up the parking lot to the tree line. YHC called out “Crawl!” and “Jump!” to keep PAX moving. On the way down, we did a crawl bear interspersed with merkins. YHC yelled out, “Stop! Merkin Time!” when it was time to stop crawl-bearing and do merkins. I did not hear too many chuckles from PAX, but I thought it was a little funny, mostly because MC Hammer is silly. We probably did 50-70 merkins here. We call this portion of the workout, “Pumps and a Bump,” because that is what MC Hammer would have called it.
Jog to bottom of THWM. A fleeting moment of Zen on the cool, wet grass. A few high-fives, a couple of fist bumps later, “Here Comes The Hammer!” 50 Russian Hammers.
Sprint all the way from the bottom to tippy-top of the parking lot, to the tree line. YHC heard the footsteps on the way up, and those footsteps were Champ”s. Unfortunate for Champ however, YHC was in no mood to get caught. In the immortal words of MC Hammer, “You Can”t Touch This.” I didn”t say this to him, but I was thinking it.
Circle up. Each PAX gets 3 merkins. They each call out which variety we will do: finger tip, hand-release, diamond, wide-grip, spiderman, slow-count. We did 75 merkins here.
Each PAX gets 10, wait, 5 flutter kicks. I think 4 guys did a 10-count and then YHC called in the audible for a 5-count. So we had about 140 flutter kicks to end. YHC looked around and saw many PAX sticking it out until the end. You may think we are about to give up, but this F3 crew is “Too Legit to Quit.”
So in the end, we tallied an impressive bounty of merkins, flutter kicks, and also eviscerated ourselves with some hill sprints and plyometric work (jump training) on hills. A hell of a day for F3! YHC could not wait for Mary. Tell me, “Have You Seen Her? Tell Me Have You Seen Her, Seen Her?”
Mary: We finished with a 1.5 minute Superman hold, flexing every muscle we had. Time to Pray. Cuz We Got to Pray, Just to Make it To Pray.”
CoT:

• Prayers to SubPrime, still in Ethiopia, making progress on bringing his adopted children home!
• Prayers to Avalanche, his wife and family, as Avalanche pursues new professional opportunities.