Always 70 and Sunny
Always 70 and Sunny

The Power of 3


18 men left the fartsack to better themselves in the gloom and this is what transpired:

Mosey to far end of the Carillon field.  Line up facing the Carillon for Invisible Jumpropes x 10 IC.

Minibeast in the middle of the COP.  Run the length of the field stopping at the 25, 50, 75 yd line to perform three of the called exercise.  First exercise – merkins.  Plank when done in the same line we started.

COP exercise DQ x 10 IC

Second leg of mini beast exercise LBCs x 3.  Plank when done in the same line.

Copperhead squats x 10 IC.

Third leg of mini beast exercise Burpees x 3. Plank when done.

Mosey to front of Carillon.  Partner up.  Both partners perform 50 WWII situps.  Run to bottom of steps for wheelbarrow up steps.  Lunge across top and run back to start.  Repeato x 3.

Mosey to Rusty Cage.  5 hanging leg lifts, 5 pullups, 5 jerkins=1 round.  Complete 3 rounds.

Mosey to hill behind amphitheater for Jacobs Ladder.  Run to other side of hill and complete 1 flutterkick, 1 Freddie Mercury, 1 heels to heaven.  Run to other side of hill and increase reps of each exercise to 2.  Repeato up ladder to 7.

Mosey back to VSF for 2 MOM.  Exercises included APD, American Hammers, LBCs.

Numberama, Namearama, YHC took us out with a prayer.

Announcements – Wed. hill run this week will meet at the Pump House Parking lot for a run on riverside drive.

Moleskin-  YHCs favorite number is 3.  So the PAX completed the 3 COP exercises, 3 Mini beast exercises, 3 times around the Carillon, 3 sets on the Rusty Cage, 3 exercises in the Jacobs Ladder.  You would not think that incorporating the number 3 in a beatdown would produce such a smokefest.  The PAX crushed this smokefest this morning.  Oyster started the morning off by notifying YHC that he was ten seconds late getting started.  To keep him honest, YHC made sure we went ten seconds long this morning.

Sorry for the short BB, but YHC has a full day.

Circle K


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  1. Great jobs this morning men. A lot was crammed into 45 minutes. Thanks for allowing me the opportunity to lead this morning.

  2. Swirly (F3 Corporate) on

    Enjoyed the change up in the warm up bro – solid Q
    Way to push fella’s.
    See y’all in the gloom..

  3. Wow, you did pack a lot of threesomes in there Circle K…nice work.

    Reminder – Breaking Bread – this Sunday at 5:30 at The Daily Planet. Right now it is just me and Hardywood. If we can get a couple more guys, that would be great. Let me know.

  4. If someone were to ask if I’d like to participate in a threesome, today’s beatdown is the last thing I’d have in mind.

    Way to keep us moving CK…hated every minute of it – particularly in my gimpy state.

    #runningsucks (for the time being)

  5. Great job on the Q this morning, The bar hang into pullups maneuver went from very difficult to “nope, can’t do it” realy quick!

  6. I just completed 20 side straddle hops, just felt weird not too. Good Q today Circle K. Arms and Abs are feeling it.