Mixing the Purple Gatorade

Ten tenacious F3 vets arrived in the City Park gloom for post-vacation Side Effects beat down.  I hope to run the fitness test every time I Q but too many people are vacationing or fartsacking.  Maybe next round.

The Thang:
Mosey to the Track
SSH (IC) x30

Mosey to Middle of Straight Away
Pair-up and run 100 meters apart
Burpee 11’s, meeting partner in middle of straight away after each set (i.e. start 100m apart both partners perform 11 burpees, then run toward each other and slap hands Waterboy-style, run back, perform 10 burpees, run to partner, run back, etc. to 1 burpee)
Plank for 6
Dying cockroach (IC) x35
Flutter kicks (IC) x35

Walk to 25m from 100m Starting Line
Prisoner Squat 11’s with partners starting 50m apart
Plank for 6
20 count
Dr. W’s (IC) x15
Superman (IC) x10
LBC (IC) x35

Lunge 11’s with partners again 50m apart

Mosey to the Foundry
1 Cycle through stations 30 sec work and 15 rest b/t stations
Pull-ups
Dips
Merkins
Pull-ups/low rows
Merkin Bulldogs (Derkins pushing backwards into a crouching position)
Plank
LBC’s

Mosey to the Flag
Al Gore for 60sec

Mumble Chatter:
“Please no Al Gore” – Kimchi after round of Burpee 11’s
“Hawg is probably barefoot doing Yoga at the Peristyle with the ladies” – as we mosey back to the flag, “Yeah he likes to be in touch with the earth”
“We had a team manager for our high school football team that always had a purple arm and everyone got mono” – OSHA

Announcements
Northshore Night Run tonight
Bring gloves for Foundry Workout on Wednesday – cinder blocks in-store

Shout-Outs
Family with multiple health issues and baby on the way (Kimchi)
People looking for jobs
Peace in our country and world
Those suffering from cancer
Tool’s family
Other requests that YHC may have forgotten here, but the Good Lord heard

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