40

40

Workout Date:

10/22/2022

QIC:

Valvano

PAX:

Butch, Chum Bucket (FNG), Bling, OneCall, Penelope, Fergie (Respect), Karma (Respect), Weedeater, Houdini (Respect), Manziel (Respect), Valvano (QIC)

The Thang:

YHC figured a preruck and mothership Q was about the best possible way to kick off the big 4-0 today. In fact, Qs were lined up for most of the week (BombSquad Monday, Plank Tues, WaveRucker Wed, Catapult Thurs) until a last minute work trip derailed those plans. It also derailed any chance YHC had of closing in on 2nd place in the 1stF Challenge. I rolled in at about 0558 to find Fergie and Penelope milling about with rucks. We took off at 0600, headed down Forbus, wrapped around the lake and down to Warbird Park and back for 3.2 miles with 10 minutes to spare before the beatdown. It was an interesting ruck with a Panda sighting (he would pop up again later during our final step ups and once again during #coffeeteria at Bagel Factory) and a guy running with a Jeter-esque motion with a speaker slung crossbody playing cat noises. You can’t make this stuff up. #onlyinmarketcommon. As PAX began rolling in one tinted truck was thumping Apple Bottom Jeans and we could only hope it was Butch’s FNG – what a perfect naming opportunity. Turns out it was Butch getting pumped up for the beatdown. His FNG did show though and probably wishes he had been named Apple Bottom.

1 minute warning and disclaimer given

COP
SSH x 40 IC – everyone should have known it was coming, as expected Karma dropped at about 34
TTT x 10 IC
Windmills X 10 IC
Imperial Walkers x 10 IC
Tempo Squat x 10 IC
Tempo Merkins x 10 IC
LBAC, Reverse, Seal Claps, OH Claps, OH Press x 10 IC

Mosey to the picnic tables just as FiA was wrapping up and moving out
40 step ups (20 each leg)
Wall sit on the 6
10 Dips OYO
10 Derkins OYO
10 Incline Merkins OYO
10 Dips OYO
Rinse and Repeat step ups and dips/derkins/inclines/dips

Mosey over Mt Myrtle to the bridge
Lunge walk to the top, Toy Soldier to the bottom
Various plank holds for about 2 minutes

Partner up for DORA
P1: Mosey to second light pole and back
P2: Perform reps
200 American Hammers (2 ct)
300 LBCs

Mosey over the the curb by the donut shop
4 Around the World Merkins: 4 Merkins with both hands on curb, 4 with left hand/foot on curb, 4 with both feet on curb, 4 with right hand/foot on curb
10 Squats
3 Around the World Merkins
10 Squats
2 Around the World Merkins
10 Squats
1 Around the World Merkin
10 Squats

Mosey past the fountains, through the trellis, back to the front of Valor Park for 11s
Hold a deep squat while explaining the exercise
Monkey Humpers & Carolina Dry Docks
Run across the front of Valor Park in between

Plank on the 6 and then various plank holds for 1-2 minutes

Mosey back to the bridge
Lunge walk up, Toy Soldier down
Mosey back to the picnic tables

40 Step ups (20 each leg)
Wall sit

Mosey back to the flag

Time!

Countarama – 11
Namearama – FNG Jeremy named “Chum Bucket”

Announcements:
1. Nov 12th – CHAD1000X WOD at Warthog and Timeshare – 1000 step ups in honor of Chad Wilkinson (chad1000x.com)
2. Dec 3rd – F3GS Christmas Party – be on the lookout for details on Slack
3. Dec 10th – F3GS Scavenger Hunt hosted by Bling at Market Common – check 2ndF channel on Slack for details

Prayer requests:
1. 3 Joe’s dealing with health issues
2. F3 men and 2.0s camping over the weekend