5 PAX met up for an EC run.  Went through a stroll in Sweater Vest’s neighborhood.  SV pointed out some F3 houses to us and we ran into Legacy.  Kudos to Nightshift and Juco for pushing the tempo.

With a special guest post from OBT at The Big House, small numbers were expected.  YHC was pleasantly surprised to have 24 PAX post.  As the masses migrated south to greet the king, the loyal stayed North. Clearly the North remembers.  We were the Starks, Mormonts, Karstarks, Umbers, Reeds, etc this morning.  One notable fartsack to point out was the absence of Riggs, the Durham Nantaan and King of the Fartsack.  Riggs HC’d for the workout, but pulled a Weston Downs special.

Warm-Up

Warm-up lap. Circle back up with some windmills, imperial walkers, LBAC, merkins, carolina dry docks, and prison squats.

The Thang:

Gorilla island hopping with burpees.  Starting at the bottom of the parking lot, gorilla crawl to each island and complete 10 burpees.  3 islands = 30 burpees.

Legs were feeling good at this point, so keep the pressure on.  Lunge walk to the first island, side shuffle w/ squats to the second island facing the trees, and then side shuffle w/ squats to the third island facing the church.

We are at House of Pain so time to grab steel.  As always some people got screwed with the heavy steel and others got stuck with cinder blocks because of the large numbers.  We completed 10 squats with overhead press.

Mosey to hill while carrying steel overhead.. 7’s with burpees at top and hand-release merkins at the bottom.  This was the meat of the workout, and this is where the PAX really dug deep.  YHC would love to acknowledge the entire PAX for killing it here.  I can’t really give too many shoutouts on this part because my ass was carrying up the rear hard.  Haven’t been that far in the back since I first started F3.  Definitely humbling for me, but I think that’s a reminder that the body needs rest every once in awhile.  Juco lead the PAX in a variety of exercises while YHC and the six finished out the ladder.

Mary:

Dropped off the steel and was able to get a round of flutter kicks in before time.

COT:

Doogie announced something, can’t remember.