7 pax gathered to do a recycled Flatline workout that I did a couple of weeks ago, with one exception: between rounds, instead of running 1 minute out, then back, we ran from the picnic shelter to the far end of the track until the first guy (Schultzee) reached the far end of the track, then turned around. But, before that, we warmed up:<\/p>\n
SSH x 20 IC
\nIST X 20 IC
\nGucci with the clap x 20 IC
\nAbe Vigoda x 10 IC <\/p>\n
Upper body\tLower body Core
\nRound 1\tDirkins Box jumps Freddie Mercuries
\nRound 2\tDips\tLunge left Low Flutter
\nRound 3\tMerkins\tLunge right Mutton crunch left
\nRound 4\tIrkins\tLeft leg step-ups Mutton crunch right
\nRound 5\tCarolina Dry Docks Right leg step-ups Gas pumps
\nRound 6\tNolan Ryan left\tCopperhead Squats\tLow Dolly
\nRound 7\tNolan Ryan right Apolo Ohno\tLBC
\nRound 8\tAlternating shoulder taps Tuck jump\tBox cutter
\nRound 9\tBalls to the wall\tDonkey kicks\tPenguin crunch
\nRound 10 Elbow Plank\tJump squats\tRosalita
\nRound 11 Jack Reachers\tAl Gore\tAmerican hammer
\nRound 12 Seal Claps\tCalf raises\t6\u201d<\/p>\n
NMM
\nSPAM is a music bigot. An intervention will be staged soon, and diversity training shall be compelled.<\/p>\n
This morning Sgt. Schultz had to wear the Yakabulbul identifier (not because he was Yakabulbul, but he \u201cstood out\u201d from the crowd…translation: he was the fastest sprinter this morning). For an explanation, see Guy Shoham, Nir Sheffi, Alan Timyanker or Gilad Jilankawicz (not \u201ctechnically\u201d F3 guys, but they can explain this to you better than I can).<\/p>\n
We didn\u2019t \u201ctechnically\u201d get through all 12 rounds, but it\u2019s the thought that counts, right?<\/p>\n
Announcements
\nShmedfest is August 24th. Order tickets so Plunger can have an accurate headcount for food. There will be a F3\/FIA convergence at the fairgrounds that morning at 8:00. You can be there AND be square, just be there.<\/p>\n
SPAM is Q\u2019ing Hells Bells yesterday. <\/p>\n
I dropped the F-bomb right before the COT, which is why…<\/p>\n
COT
\nDQ took us out. <\/p>\n","protected":false},"excerpt":{"rendered":"
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