Thirty Fiver

Thirty Fiver

QIC: Van Gogh

Date: 05/25/2019

PAX: Blue Steel, Mutton, Greenspan, Tweetie Bird, Cheesesteak, Spicoli, Bieber (WB, guest from F3Pittsburg), Root Canal (WD), Van Gogh (QIC)

YHC turned 35 on Tuesday and is still partying, so why not make it our theme!? YHC also learned of a guest visiting the AO, so get a little extra pressure to introduce him to some of our favorite spots…

Warm-o-rama

• Abe Vigoda x 3 Slow Cadence
• Copperhlead Squat x 12IC
• SSH x 35 IC

The Thang

• Intimidator x 3(5)
  • Mosey to first stop sign, American Hammers x 35 OYO
  • Mosey to mid stop sign, Mountain Climbers x 35 OYO
  • Mosey to top stop sign, Plank Shoulder Taps x 35 OYO
• Mosey to track
• 35 mile – Exercise, then run lap and pickup 6
  • Lap 1: Lunge Walk x 35
  • Lap 2: HR Merkins x 35
  • Lap 3: Broadjump Burpee x 35
  • Lap 4: Ranger Merkins x 35
• 3 Man Grinder x 5
  • Station A: Pull ups x 3, squats x 5
  • Run up to Northwest
  • Station B: Dancing Bear (Drydock x 3, Downward Dog Leg Bend x 5)
  • Repeating 5 times

Mary

• Toe Touches x 21 IC
• Slow Flutter x 14 IC

Fin!

CoT

• Prayers for Peacemakers M who was just diagnosed with Cancer
• Prayers for Mutton’s friends family who just lost their beloved dog
• Prayers for safety for the bicyclists today
• Prayers for the kids in the Tennis Tournament at HP today
• Prayers for #Biebers brother who just moved to Winston

NMM

• Welcome to #Bieber from F3Pittsburg, repping his shirt and everything! His brother just moved to Winston, whom he is trying to RH into posting. He told me he has 3 older brothers, all taller/ bigger guys that are afraid of posting (I told him to brag about their baby bro running circles around them).
• #TClaps to Greenspan for a 3.2 mile EC run before the beatdown started…
• Blue Steel rolled up on his Harley looking cool as ever… with a towel in tow and all, knowing he’d be sweaty upon departure!
• Upon TweetieBirds arrival, he questioned why he was posting for the pending pain… because Iron Sharpens Iron, that’s why!
• Root Canal introduced himself as DrToot to our guest… no more formal introductions haha!
• The intimidator seemed steeper today… our guest, Cheesesteak, and Greenspan seemed unphased and flew up!
• One PAX guessed we were going to run “35 miles” – which was close! The “35 mile” was rough, as 35 reps of difficult exercise made the laps hard, and the laps made the exercises hard!
• Lots of activity due to a Tennis Tournament at HP today, only got a few looks as we worked on the track.
• Bieber asked if someone in Pittsburg told YHC that chest was his weakest, to which YHC replied “making good choices” were my weakness! The PAX agreed.
• The tournament occupied the mini shelter to be used for our Grinder… so we Omaha’d to the road.
• 3 man grinder teams were:
  • YHC, Cheesesteak, TweetieBird
  • Toot Canal, Blue Steel, Spicoli
  • Greenspan, Mutton, Bieber
• The grinder was appropriately difficult, with the Dancing Bear being sneaky hard on the legs. PAX hopefully got between 40 and 60 pull ups.
• After the grinder, with 10 minutes left, YHC Omaha’d a quick visit to education Hill just for our guest (after a planned visit to Carnegie Hill was cancelled).
• The PAX were NOT happy, but YHC assured them it’s be Okay… the quick Bear craw up/down was just enough for #Bieber to understand how much fun a focused workout there would be…
• Total distance was somewhere around 3 miles… a bit on the high end for a bootcamp, very strong work men!

Thanks for enjoying some CSAUP with me today… another year in to my F3 journey, started out as a 31 year old, now officially old enough to run for President. Still a pleasure to be amongst such fine men, and an honor to lead. And today had the added bonus of making a guest feel welcome to our great city! SYITG!

Van Gogh