Typical VG, Atypical EC

Typical VG, Atypical EC

QIC: Van Gogh

Date: 01/31/2020

PAX: Lambchop, Lazy Boy, Seatback, $5 Footlong, Posthole, Chisel, Burns (WB), Root Canal (WD), Van Gogh (QIC)

For YHC’s third Q this week, it was decided early on to not get too creative and just stick to YHCs favorites. The PAX might even say everything we did was expected, Typical perhaps. Doesn’t mean it was easy… quite miserable, in fact!

Warm-o-rama

• SSH x 15 IC
• IST x 15 IC
• Copperhead Squats x 15 IC
• Whirly w/Clap x 15 IC

The Thang

• Typical Bear Crawl up sidewalk to 5th
• Typical Mosey to Train Tracks
• Typical Murph Work
  • Partner Up
  • Partner A – Burpees (yes, just AMRAP burpees)
  • Partner B
    • 5 Pull Ups
    • 10 HR merkins
    • 15 squat jumps
    • Mosey up Chestnut to end of fence and back.
  • Flip Flop
  • Repeato x 5 
  • (This lasted for ~20 minutes)
• Typical Mosey to Coal Pit
• Typical Bear Crawl Work
  • Partner A – Wall Sit
  • Partner B – Bear Crawl across, Plank Jack
  • Partner A – Bear Crawl across
  • Partner B – Bear Crawl back, Wall Sit
  • Partner A – Bear Crawl back
  • Repeato x 5
• Typical Lunge Walk
  • Distance of Patio area and back

Mary

• LBCs x 15 IC
• American Hammers x 15 IC
• Heels to the Heaven  x 15 IC
• The Thistle – Upper Plank w/1, 2, 3, 4, 5 Merkins called

Fin!

CoT

• Prayers for LazyBoys family as his grandma just passed away. Safe travel to Raleigh for her funeral.
• Prayers for Seatback’s Pastor
• Prayers for Unity in our country, thanks for our ability to post freely, and request to be leaders in our city/workplaces/families.
• Announcement of Salem Lake Run tomorrow, Ruck in GSO tomorrow, $5 Footlong birthday outing at Radar

NMM

• FUNNY STORY: Remember that announcement about that EC Burns setup? Soooo YHC is waiting #Sadclown style at 0451 when Burns rolls in. Upon getting out of his vehicle, Burns go to the other side and let his dog out, when his expression changes to an “UH OH”… The keys and dog were locked in his Ford Explorer. “Been worried that might happen,” he said. “Push the button. Come here…” After unsuccessfully trying to get the dog to push the Unlock button for a few minutes, and with no spare key at home (understandable, those KeyFob’s are like $400), the only option was to call AAA. We did this from the comfort of YHC’s loaner van. Once an arrival time was set, we left the dog locked in the car and ran 3 laps from 4th to 6th around Bailey Park. On the 4th lap we got Posthole to join us. So 2 miles EC, instead of 5K, but YHC will sub a funny story for 1 mile any day!
• So then Burns had to miss the main beatdown while waiting on AAA to arrive, but did join us for Warmorama and Mary. Do Dogs get F3 names? YHC suggested Jimmy over the more obvious AAA… 
• No F45 members tried to lure us inside, nor try to join us outside. Maybe next week.
• For the main beatdown, PAX should have completed between 75-125 burpees (averaging 15-25 per round), and over 1.1 miles travelled.
• Aftering HCing on Twitter, Lazy Boy had YHC and $5 worried he might not post. He showed up 1 minute late, but posted nonetheless!
• Kicking things off with the Bear Crawl I expected some groans, but heard none. Not even from Lambchop!? Posthole flew by YHC to the intersection, wouldn’t be the only time.
• YHC misled the PAX by saying we were getting our burpee round out of the way first, then just kept yelling “Repeato!” til all 5 rounds were done. #Cobains for misleading, but I think they didn’t catch on til round 4?
• PAX commented on the nice concrete area on the other side of the tracks, instead of the Chestnut Street cobblestone; however, after seeing cars careen into the parking deck in previous weeks, safety trumps comfort. Happy to report no close calls during our set!
• YHCs second time partnering with Chisel this week, YHC was thankful for his speed during the burpees. 
• PAX were instructed to count their burpees on the 4th set so they could get that many or more for the final 5th set.
• After finishing, YHC said the PAX should have gotten around 20 burpees, upon which Lambchop said he could have done 20 if instructed to do so. Hmmm, from a Q perspective, maybe AMRAP isn’t as effective as just setting a goal? But YHC didn’t want to have PAX standing around if they got 20… 
• Root Canal is getting faster as that brace is adjusted to offer more freedom. YHC told him to put it in “Spring Action” mode, don’t think he needed it though.
• The Bear Crawl portion of our beatdown went quicker than anticipated. Let it be noted that Seatback has a very fast and angry looking Bear Crawl. Lambchop did not appreciate this, as YHC has recently learned that Lambchop hates Bear Crawl (like Zima and Crab Walk), and Seatbacks speed meant less time waiting.
• Root Canal didn’t even look like he had on his brace for the Bear Crawls.
• Posthole was next to YHC for the Bear Crawls and his speed was a motivating factor to keep up with him. Thanks for the push!
• PAX moved too quickly through our Bear Crawl circuit, so a cool down Lunge Walk down and back for the length of the Coal Pit Patio was Omaha’d. Typical said the PAX.
• We rejoined Burns for Mary, upon which his dog (aka Jimmy) got a little excited and marked our launch area. PAX were warned to not lie on their sixes there. Jimmy thought American Hammers, were Burns attempting to play, and was funny to watch.

A pleasure to lead such an excellent group of guys this morning, YHC has great respect for all of you, and is honored to call each my F3 Brother. Thanks for the keys, Cheesesteak! Hope the Plantar Fasciitis flare up is getting better. I locked the keys to the AO in Burns’ car for safekeeping.  

Van Gogh