February 4, 2020

Ruin’d 7s and MC-Mile

THE SCENE: 63°F and gloomy…perfect

F3 WELCOME & DISCLAIMER: Done

Ruins 2-4-2020

WARM-O-RAMA:

SSH x20, Daisy Pickers x10, Imperial Walkers x20, Arm Circles x10 Forward, x10 Reverse

THA-THANG:

2 Pax Team-carry 100lb sandbag down the ruins steps (farmer style carry) to Tom Lee parking lot

  • Partner work for 4 rounds of the following
    • 7 Pullups
    • P1 fireman carry P2 across the field to Tom-Lee main parking lot
    • 14 100lb sandbag Deadlifts
    • 21 Merkins
    • 35 Squats
    • P2 fireman carry P1 back across the field to pullup bars
  • Mountain Climber Mile
    • Easy-peasy run a 1/4mile do 25 Mountain Climbers In Cadence (4-count)
    • run a 1/4mile do 25 Mountain Climbers In Cadence (4-count)
    • run a 1/4mile do 25 Mountain Climbers In Cadence (4-count)
    • run a 1/4mile do 25 Mountain Climbers In Cadence (4-count)

2 Pax Carry sandbag up the Ruins Steps (Swap people 1/2 way), mosey to endex

MARY:
30 Count Plank

COUNT-OFF & NAME-O-RAMA:
4 PAX

CIRCLE OF TRUST/BOM:
Talked about Sad-Clowns and Sad Clown Syndrome.  Lots of men out there that could use the 3 Fs.  Invite some new guys.

MOLESKIN:
Why did nobody point out to YHC that I missed 28 (When counting by 7s for part 1)?  Too early for math, I suspect.

ANNOUNCEMENTS:
28 pullups done by each pax this morning, nice. Be sure to compete in the pull-up challenge.  #MFP

QIC:
Dawson
Workout Date:
02-04-2020