Credo

Credo

QIC: Burns

Date: 3.25.25

PAX: Lamb Chop, Spicoli, Root Canal (WD), Rollback, Van Gogh, Burns (WB, QIC)

VG graciously joined me on a 2-mile ‘shake out’ run to get limber before the beatdown. YHC advertised this week’s Flatline as “Root Canal Friendly” in order to entice my friend out into the gloom, and he obliged. In the spirit of our F3 Credo to leave no man behind, our workout looked like this:

WoR: It’s Flatline so we gotta get moving. Spicoli lap: SSH, Copperhead merkins, Imperial things, and Michael Phelps all x12 IC.

The Thang: Mosey into the parking deck. Starting at the bottom, everyone does 5 pullups. One pax runs to the end of the parking deck and back, and while they’re running everyone else does squats. Then when the runner gets back, all pax bear crawl two beams. Repeato with a different pax running all the way to the end of the level, then move to the next level. There were 4 stops on each level, and at the last beam we reserved the running portion for our recovering Dr. Toot-uncommon, as it was the shortest distance.

• Level 1: 5 pullups, squats, bear crawl
• Level 2: 4 pullups, merkins, bear crawl
• Level 3: 3 pullups, low flutter, lunge walk
• Level 4: 2 pullups, alt shoulder taps, lunge walk
• Level 5: 1 pullup, lunges, bear crawl
• Level 6 (getting into the open air): 5 burpees, WWIIs, bear crawl
• Level 7: 5 burpees, American hammers, lunge walk.

Mosey back to the launch for 3 min o’mary – I can’t remember all that was called but we definitely did prom dates and low dollys, finishing with a plank for time.

NMM: Wondeful MC/2nd F all morning. The format kept us all together and prohibitted batflippers from batflipping and sixes from needing to be brought up. No man left behind and no man where we found him. The MC highlight: “I think you can be a little mean at Flatline.” Encouragement be damned. Lamb Chop and Spicoli just kinda ran when they wanted to, without following any order of operations. Root Canal is crushing his rehab and was studly all morning. Rollback didn’t pre-burpee, so he was appreciative of the 50 we did at the top…because there weren’t beams for our pullups we used the light poles as our guide, of which there were 5. YHC anticipated this taking a little longer than it did, credit to the pax for being studs.

Announcements were made and CoT was had – prayers for the betterment of our group through fellowship and faith in the SkyQ, and for Lamb Chop’s impending 2.1.

Thanks for the interim keys, VG!