10 Forge regulars + 3 DTH raw recruits gathered in the frigid pre-dawn gloom of DTH’s 41st Birthday to catch a ride on the pain train, and have a damn fun time doing it! Some anticipated a canoe hiding behind every light pole, but there was something better in store…
WARMERAMA:
- Mosey around to a lower lot and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom …8-count Opus reps did the trick toward the end
The THANG:
Mosey on down to the end of South Coleman Lane to the culdesac, stopping twice to stretch then sprint a distance
Pair up and select a CABER (heavy oak limb), all lined up ready and waiting, to the PAX’s great chagrin. Step onto the perfectly indestructible turf field and line up along the end zone.
#1 – Caber Squat Flips – P1 squats to lift and flip caber end over end down field while P2 runs to end and back to switch
#2 – Caber Kicks (PLT’s) & Curls – x25 PLT’s each while stand partner curls caber
#3 – Murder Cabers – P1 drag/hops the caber down the field while P2 runs to end and back to switch
#4 – Posthole Diggers – completed in place by P1 while P2 runs length of field and back to switch
INTERMISSION
- Plank up in a tight circle
- Down to 6”
- FLORENCE recites to F3 Mission
- back up, hold, back down
- SNUFF recites the Core Principles
- YHC adds some You VS You wisdom
- Recover
#5 – P1 Caber Twists while P2 x25 WWII, switch
#6 – Bernie Caber Drags – partners alternate length of field AND back
#6 – Burpee Caber Jumpovers – completed in place by P1, while P2 runs length of field and back to switch
#7 – Caber Crabs – caber balanced on hips while P1 crab walks down field, P2 runs to end and back to switch …this was hard …some lunged with cabers instead …crabbers got halfway down field and PAX ran out of time
Toss cabers into woods edge
Mosey BTTF
COT:
- Counterama # 13
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Another year around the sun thanks be to Jesus, and as expressed in COT, YHC is extremely thankful to have the community of you guys adding such extraordinary flavor to my life! It is an incredible honor to run this race alongside you, and I so much appreciate ya’ll humoring my ridiculously challenging Q’s. There is NO way any of us would have done all that caber work on our own, let alone in the freezing cold dark. Special thanks to our FNG’s saying yes to the headlock – what a special Birthday gift! FIGO (AKA Artur Alvez) and BIODOME (AKA Stephen Dale) are brothers from YHC’s church small group, and BUGGY (AKA Grant Stewart) is another awesome Dad from my Peds practice who just welcomed his second daughter into the world. All of these guys absolutely CRUSHED this tough workout – look forward to seeing you all regularly in the gloom! You get out what you put into it! Yours, Dr Tryhard
Announcements (SEE SLACK!)
- Shoe Drive! Bring extra/old shoes to DTH
- 12/9 Magnum PI at Dogpile
- 12/19 Rosie’s 12DOC at NoToll
- GrowRuck is coming to F3RVA on May 3-5 !!!
Prayer Requests:
- SNUFF – daughter Novie in serious car accident yesterday, but walked away fine – praise and prayer for recovery
