Don’t Flip Out

Don’t Flip Out

Workout Date:





Franklin, Geno, Disconnect, Snips, Turn & Cough, Bling, Varsity, Valvano, One Call, Headgear, Jackalope (Kotter); Potholes (FNG); Bubbles; Quaker (QIC)

The Thang:

AO: Warthog

Conditions: 68 degrees, slight breeze, threating clouds but not precipitation

Pulled into the parking lot to find 8 PAX already chatting it up.  Though I heard someone groan when he figured out that YHC was on Q this a.m. (Last Q involved flipping tires, ring of fire, and sprints!).  So yeah, I was on the Blacklist. Don’t blame it on YHC, Headgear (AOQ) put in a request last week and YHC more than happily obliged.

Franklin was pulling in as I exited my truck, at least he was happy to see me!! Made my greetings and met some new PAX (new to YHC) like Disconnect and Snips.   The PAX kept pulling into the lot including Headgear who found an FNG (Potholes) from Murrells Inlet and claimed Jackalope as his Kotter!! As the PAX continued to roll in and the Pax loosely circled up, Bling was laying in the bed of his truck, Stretching?? By the One Minute Warning the numbers swelled to 14! Not bad, considering how many of the PAX completed the Pumpkin Patch Ruck yesterday! Unfortunately, if anyone thought today would be a ‘recovery’ beatdown they were mistaken. #AngryQuaker

5:14 – One Minute Warning

5:15 – Proper Disclaimer

COP: 25 SSH IC; 15 TTT IC; 15 Windmills IC; 22 Merkins IC; 20 Imperial Walkers IC; 20 Tempo Squats IC; Recite 5 Core Principles of F3;  15 LBAC IC; Recite F3 Mission Statement (Correct me if YHC’s wrong but Geno didn’t get one phrase or even one word right); 17 LBAC in reverse IC

Mosey to Shovel Flag under the lights

The THANG: “Head We Win . .  .Tells You Choose!”

Simple Beatdown . . .PAX circled up and each PAX took a turn Flipping an oversized S. Carolina Quarter. If the Quarter lands on heads, All PAX do 10 Burpees OYO.  If the Quarter lands on Tails, the PAX flipping the coin gets to call and exercise and rep total for all PAX to complete.

Out of  14 Flips there were 11 Heads and only 3 Tails! #ThankYouSirMayIPleaseHaveAnother. Everyone kept checking to see it the coin was double sided when it was his turn, but lo & behold each time they checked it still contained one side Heads and other side Tails!!

There were lots of Grumblechatter during this portion of the beatdown! I don’t think One Call thought this was FNG Friendly, however, in YHC’s defense, Potholes is fit as a fiddle and had no problem with the burpees! Bling on the other hand . . . Heck he even got harassed for his BBS form (Big Boy Rockers – modify)

Total Burpees = 110. Other exercises included 15 LBCs OYO (Franklin) . . . 20 Flutterkicks IC (Turn & Cough) and 25 BBS (Valvano)

Mosey to the Bridge and Circle up!

10 Burpees OYO!

Bearcrawl up & over the Bridge. Then Plank on the six.

Circle up  . . . 20 Flutterkicks IC (Gino called out Bling for “his 6 inches” #PenisEnvy?. . . 10 Burpees OYO

Mosey to the Observation Deck (25 yrds)

Circle up . . . 15 Jump Squats . . . 20 Flutterkicks . . . 10 Burpees

Mosey 50 yards . . .15 Jump Squats . . .time is winding down

Mosey 25 yrds . . . 20 Flutterkicks IC double time

Mosey back to the Bridge . . .Toy Soldier over the Bridge

Mosey back to Shovel Flag . . . Total Burpee Count for the Day = 140

5:56 – Time Called (save time for FNG naming)


Count-o-Rama = 14


Naming of the FNG: He is a local boy raised in Conway, Attended CCU, lives in Murrells Inlet, Married with 3 boys, and works for SCDOT . . .when you think of DOT, you think of potholes . . .and there it was, WE dub thee “Potholes”

Announcements: November 30ish – CCU Family Tailgate Night (Thank You Geno!!) December 14th – Annual Christmas Party (Geno invited everyone to crash his company party afterwards); October 26th – Annual Tacky Tanktop/Halloween Costume Beatdown @ Warthog 7 a.m.; Shieldlock has been a HUGE success, only a few days left to bring an FNG or Kotter. #GiveItAway

Prayers/Praise: Prayers for Disconnect’s Friends who’s 5  year old daughter has been diagnosed with cancer in her lungs; Prayers for Varsity’s father who is going into the hospital for multiple bloodclots in his legs; Praise for Geno’s father who is cancer free!!

Moleskin: This is a tight AO, it felt like a 13 member Shieldlock vs. 1 Angry Quaker!! Luckily YHC brought his guns to level the playing field. HAHA. It was truly an honor to lead this morning.  Special shoutout to Bubbles who thanked me for all the Burpees as we mosey’d back to the Shovel Flag! #ISI




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