October 10, 2019

The Ruins Bacon Run

Ruins, Uncategorized, Weekday

THE SCENE: The weather was great 65°F, clear, still very dark, hint of Bacon in the air
F3 WELCOME & DISCLAIMER:  I’m not a professional, push yourself but don’t hurt yourself
WARM-O-RAMA:

  • Slow mosey to the Beale St Landing
  • SSH IC x30
  • Daisy Pickers IC x10
  • Michael Phelps IC x10
  • Little Baby Arm Circles IC x10 both directions

THA-THANG:
We are doing BACON stations.  Five Exercises 10 reps each (today is 10-10)

  • First Station
    • Burpees
    • Alternating Shoulder Taps
    • Catalina Wine Mixers
    • Overhead Clap
    • Nipple Scrapper Merkins
  • Backwards run up the landing hill
  • Forward run down
    • Lunges till all in
  • Second Station
    • Repeat 1st BACON
  • Backwards run up the landing hill
  • Forward Run down
    • Lunges or  Plank till all in
    • Mosey to Monkey bars
  • Third Station
    • Back Plank (45 count)
    • Absolution
    • Carolina Dry Docks
    • Overhand Pull-ups
    • Newton’s Cradle
      • All Gore till all in
  • Forward run 50yards
  • Backward run 50 yards
  • Mosey to parking lot at bottom of Stairs
  • Fourth Station
    • Bonnie Blairs
    • Apple Turnover
    • Crab Humpers
    • One Leg Deadlift
    • No Surrenders
  • Mosey to Endex

MARY:

  • Boat/Canoe IC
  • American Hammer IC
  • Cockroach Redemption IC
  • OutLaws IC
  • Never Cross Dolly (AKA Hello Dolly Lama) IC

COUNT-OFF & NAME-O-RAMA
7 PAX, Havarti, Blackhawk, Slots, MIB, Altar Boy, Teachers Pet, Dawson (QIC)
CIRCLE OF TRUST/BOM:

The theme of the workout is “Be the Bacon” a well received F3 idea, that one should be the guy that gets things done, with a good appealing attitude.  I also spoke that sometimes things don’t turn out perfect, (ie setting your oven on fire, smoking out the downstairs of your house trying to cook bacon at 4am).  But you gotta make the best of it.

MOLESKIN:
It was great having Slots here good luck to him and safe travels on the upcoming move!  Thanks for the PAX for finishing the last Mary exercise, I’ve been a stickler to stop when the my 5:45 alarm went off.  But like someone said we were still done by 5:46, so we just used that last minute well.  Finalizing things like that, I sometimes struggle with, thanks for support!

ANNOUNCEMENTS:
Slots is on Q for AOlyminpics at Mothership on Saturday.

Tags: , , , , , ,