11 Faithful and 1 FNG posted for a glorious NoToll Tuesday. Jville planted the flag and EF took the helm. Here’s how it went down.
Mosey to back parking lot for warmup COP
- Arm Circles F&B
- Mountain Climbers
- Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse
4 CORNERS RUN
- Sprint x 1, Mosey x 3
- Sprint x 2, Mosey x 2
- Sprint x 3, Mosey x 1
- Sprint x 4
Mosey to back soccer field
DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)
- 100 x Merkins
- 150 x Dips
- 200 x LBCs
- 300 x Squats
MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds
Mosey back to basketball courts
- Cross-Leg Leg Raises
Mosey back to shovel flag
With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate. YHC put on the war paint, strapped on the red bandana and it was on.
As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.
A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.
Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown. Great work.
And great work to all, as the PAX kept it going hard and fast with very few breaks in between.
It was an honor to step out front and lead once again.
Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.
Flashdance has Q next Tuesday for NoToll.
Sorry I missed the others.