We had the mother of all beatsdowns

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Several for EC.

Cauliflower led the pax in warm-up / stretches en route to Botticelli. At the stop sign:
squats and side lunges, 
Run the 0.3 mile neighborhood loop,
Forward and backward lunges,
Loop,
squats and side lunges, 
Loop, 
Forward and backward lunges,
Loop,
squats and side lunges, 
Loop, 
Return to the flag,

Cauliflower with the stretches

Done

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5 HIMs came ready to work, 2 of which were first time MOABers.

Warm-up: half mile mosey to a parking lot for SSH, merkins, hill billlies and stretching

Thang 1: 1.5 mile indian run to the F150 where there happened to be pain sticks waiting for us! Each HIM took double timed it up the hill a quarter mile with a pain stick. Leaving the sticks at the top of the hill the pax moseyed down the hill before an 80% hard pace up the hill to retrieve the sticks and carry them back down.

Thang 2: 21s. 21 merkins at the top working down to 11 and 11 squat jumps at the bottom working up to 21, with a tenth of a mile hile climb between.

Thang 3: back to the pain sticks for max reps of overhead presses. Times 3 rotating pains sticks each time. (note: not all pain sticks are equal!)

Half mile indian run back to the flag.

COT: Tons of service opportunities this weekend. Pick one and do it!

Prayers: Kwikstop is on the up and up, Petsounds mending well, Sherpa’s family, our babysitter while M and I are out of town over the next week.

NMH: Dogs are great. Good dogs are even better. But men need more fellowship with men, not just a dog. Seriously, share this F3 thing with other men.

NMH2: Don’t speak poorly of others, whether it’s an ex-wife or not, alcoholic or not. You don’t know who may know that person, and beyond that it’s just not kind. If you’re willing to speak poorly about xyz when they aren’t there, what are you saying about me behind my back?

MIAGD

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Very long, very difficult, etc.

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With 2 weeks from R2R2R, a few HIMs gathered in search of elevation training. 140+ flights of stairs climbed and over 1500ft of elevation gain.

6 for coffeeteria

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Three for 10 miles on this glorious morning. @Banjo set the tempo from the start. Saw the Loch n’ Load boys for a hot minute. Congrats to @Suck Up for welcoming his 3rd offspring into the world. Discussions of the Mike Fiorito Backyard Ultra got the juices flowing. Blessed by God’s grace for good health. MIAGW!

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18 Pax (16 BC/2 Cleaver) for a Co-Q send off of Chops and YHC. Catch me if you can, Pain Train, an Coupon work we’re all on the menu. Thanks for stepping up as new Site Qs @Trickle and @Vegemite! Welcome FNG Garbagefish

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Warm-up stuff

Cary parkway hill. Jog to odd light poles, 80% AYG to evens. Exercise at each pole. 20 merkins at top and bottom. #PUT6
ROUND 1 exercises: 5 low squat jumps
ROUND 2 exercises: 5 lunges each leg, knee to the ground.

Mary

That really sucked.

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Upper body day: Deconstructed CMU Rock Your Body’s (40 reps each) with 10 pull-ups, 20 merkins, 20 LBCs, 20 Superman’s between each exercise. CMU Pistol squats for the final CMU exercises.

Dips, Irkins, WWII’s, Worst Merkins, and 100’s to finish it off.

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20 total HIM from both sides of the wall met at the DMZ today for the second soft launch of MOAB. 11’s were done on a 10 level parking deck with Mt Climbers and Crab Cakes. Thing 2 consisted of some light pole ALL U GOT sprints with Pax called MARY sets at each pole. We ended with a Bull in the Ring session. Two men squared off for a race to 3 burpees while the ring of PAX did SSH the entire time. Eskimo merkins (ala Kwik Stop) finished us off. >500 ft of elevation gain. >6miles. max heart rates met and maintained. Hope to see yall out there for the official launch 7/7.

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