The BackBlast:

AO:

kodiak

Pax Names:

Dugger, Dory, Chitwood, WIngman, Zillow, Cricket, Kiffin, Voodoo, Madoff, C4, Aquaman, Goat Milk, Floppy

Number of Pax:

13

FNG Names:

Number of FNGs:

0

Intro:

I’m sexy and I know it. The M had a cold all week last week. Started to feel a little hoarse in the throat yesterday. By this morning it was a full on coughing fit with a voice that wanted to say “Hey ladies, I’m here to party.”

Warm-o-Rama:

We did what we always do for Warm-O-Rama. Someday I'll change this up. Not today.

0530 Mosey
15x SSH
12x Imperial Walkers
10x Weed Pickers
Sun Gods OYO

The Thang:

Thang 1: Merkin Medley
It being May and all, and most the PAX participating in the Merkin Challenge, let's log 200 of 'em today!. YHC thought we would mix up a bunch of different types of Merkins from the F3 Lexicon. Plus YHC likes to use the front parking lot as a long 500M track.

One End:
– 20x Copperhead Merkins (1-2-3 on down)
– 20x Regular Merkins
– 20x Diamond Merkins (hands in shape of diamond)
– 20x Fingertip Merkins (if you can, or just regular)
– 20x Knerkins (on your Knuckles)

Other End:
– 20x Werkins (Wide Merkins)
– 20x Military Merkins (Arms in against ribs)
– 20x Crucible Merkins (Wide with fingers out)
– 20x Derkins (Declined with feet on Curb)
– 20x Mickey Merkins (F3Mickey taught us this, knee tucks on each up Merkin)

Perform the 20 Merkins, run to the other end, perform next set, and so on until finished.

We started off with the Copperhead Merkins in Cadence, then everyone was on their own to finish each set, and run on their own. The gazelles performed some Mary then picked up the 6.

Thang 2: Leg Work
In Cadence (poor girl) called by various PAX:
– 20x Monkey Humpers
– 20x Lunges
– 20x Toe Raises on Curb
– 20x Copperhead Squats, nice and LOW

Thang 3: Indian Run
– Headed around the school counter-clockwise, back to the flag the way we came

MARY:
Enough time for ~25 Flutter Kicks in Cadence

COT:

‘- Prayers for Kiffin who has knee surgery next week, hope it's quick & easy brother!
– Prayers for Dory's M (Stephanie) with a allergy turned into Sinus Infection
– Prayers for all the F3 guys on the DL
– 5/18 Blue Ridge Adventure Race (5/17 for the 24-hour guys)
– 5/18 Hire Heroes Armed Forces Day Challenge
– 8/23-8/25 GROWRuck #15. Get Signed UP!!!

Naked Man Moleskin:

Whew! We cut it close on the flag this morning. I started to worry a little, just a little, as the clock ticked, especially with all the flag shenanigans lately. Fortunately, Dory is as dependable as an Aquaman fart in the wind. We got just a little taste of the Happy Jack today between the workout and the mileage, come give THJ a try sometime. Hope you guys got your money's worth today. SYITG!