7 PAX posted this morning in the gloom.  Weather was a tad muggy.

  • Jay-Z
  • Piper
  • Boucher
  • Dasiy
  • Crabby PO – QIC
  • Bubblicious
  • Wapner

Warm UP:

  • Abe Vigoda’s IC X 10
  • Front LBAC IC X 10
  • Back LBAC IC X 10
  • Arm & Leg Stretching

Mosey with block/rock to the bottom of the stairs.


Pax completed a circuit of twelve exercises.  Each exercise AMRAP for 60 seconds and then rest for 30 seconds.  Rinse and repeat for two full rounds.

  • A – American Hammers with block
  • N – Newton’s Cradle
  • N – Noonan
  • I – Imperial Storm Kickers
  • H – Heavy Freddie’s with block
  • I – Imperial Squat Walkers
  • L – LBC’s
  • A – Apolo Anton Oh No’s (Skaters) with block
  • T – Tempo Merkins
  • I –  Iron Squats
  • O –  Overhead Triceps Extensions with block
  • N – No Surrenders

For clarification on an exercise check out the Exicon.


Mary was included in the Thang.


Things to note:

Piper forgot his block and used a large rock as his “coupon” this morning.  YHC is assuming that Piper was never any good at T-Ball.  Reason for this being Jay-Z teed one up for Piper this morning and he didn’t even take a swing.  Jay-Z ~ “Piper where are you gonna get your rocks off.” Piper ~ no response.  Then Wapner chimes in “your mom.”

The guy who walks his dog and “polar bear” through the park stopped to say good morning.  As the polar bear starts sniffing Jay-Z the guy said “the only reason he (the dog) gets up anymore is to come to the park and be petted.”  Piper replies ” Nah he’s just the FBI’s pussy detector.”  Verdict is still out on if he was smelling Jay-Z or something else.  We were down wind from the Big Shelter House.

Daisy and YHC might of been having synchronized heart attacks.  We were both sweating profusely.

Bubblicious and Boucher like to carry their blocks above their heads while going up the stairs.

Oh yeah!  We also did a workout this morning.  YHC, keeping with recent form stole another workout via some other F3 twitter account (its because he’s lazy).  Not a terrible beat-down but got the heart pumping and the muscles twitching and the blocks added the usual degree of difficulty to the workout.  Looking forward to Friday and hopefully a DDM.  

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