Six SOJ regulars posted to Timberwolf not knowing what was in store. YHC and Rosie met Swirly-early and knocked out a couple pre-game miles…CSAUP is bearing down boys! Thanks to Rosie for being up for that even though he didn’t know what was in store for the workout — I did warn that we would get a couple miles during the workout thought.
Upon return to the flag, Wilson, Marmaduke and Honeymoon were ready to go and Mr. Roper came in hot and jumped out of his crocks and into shoes in one fluid motion…0530 and we were off…
Mosey to the tennis courts for COP, including the following IC (most x24 for the 24 months YHC has been doing F3):
- SSHs
- Imperial Walkers
- DQs – only 10 super slow (5 for Wilson and Roper)
- Merkins
- LBCs
THANG – Lucky Horseshoe
Mosey to the track and provide brief instruction and then at 0537 we were off and running on the horseshoe, which includes:
- Lap and 20 merkins
- Lap and 20 merkins, 20 storm squats (Imperial walker with 2 squats = 1)
- Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks (switch scorpion legs after 10)
- Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps
- Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
- Lap and 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
- Lap and 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
- Lap and 20 WWII situps, 20 lunges (10 each leg)
- Lap and 20 lunges (10 each leg)
- Victory Lap
stretch and mary for the six and then back to the flag for COT, Number-rama, Name-a-rama and YHC took us out.
No announcements – Dogs & Kids people!
NMS:
Everyone crushed it but Rosie absolutely DESTROYED it, finishing the full horseshoe in right around 30 minutes and even joining YHC and Honeymoon for a second Victory Lap. YHC and Honeymoon came in right around 33-34 minutes and Marmaduke, Wilson and Roper crushed it with 2 minutes to spare. VERY WELL DONE MEN!!
I am not sure how much time is usually allotted for the horseshoe, but damn that thing is a killer. YHC has managed to avoid partaking in a Lucky Horseshoe thus far so he figured his 2-year anniversary was time to bite the bullet. What a smokefest.
A pleasure to lead such a fine group this morning. I am so thankful and grateful for everything F3 has given me and shown me over the past 2 years. I couldn’t imagine not having it in my life now. Thank you all!
No more Gumbo for you!
9 Comments
Great work this morning fellas – it was on from the get go with no let up. Way to push through!
Awesome awesome Q Gumbo, The horseshoe is not to be taken lightly! Congrats on the 2 year anniversary, helluva accomplishment!
It’s been a while since I did the Lucky Horseshoe and I had forgotten how brutal it is. Still feeling those storm squats. Happy 2 year F3versary Gumbo, glad you finally succumbed to my gentle EHing.
Agreed. And, thanks for staying on me – now, I’m like what the hell was I waiting for. You don’t know until you KNOW!
Happy 2 years brother. I remember your first post at NoToll.
This workout looks brutal! Happy 2 years, Gumbo!
As the resident F3RVA Lucky Horseshoe expert (brought it from Charlotte F3 a few years ago), I can definitively state that the allotted LH time is 33 minutes. No idea why, but maybe an ode to Rolling Rock beer? http://www.rollingrock.com/history.html – scroll down to the bottom.
If you want another take at the LH, join us on 3/20 at Heartbreak Ridge. Unlike previous versions at 45MoM in 2015-2016, that track is a full mile and the gauntlet/challenge of full-range motion on all exercises has been thrown down, especially for anyone who thinks they can complete the whole menu!
Good to know. Rosie definitely beat that timer. I think Honeymoon and I would have been coming in right at the wire. Full 1/4-mile track at Timberwolf.
well done fellas, that’s awesome