No ten counts at the Hashmark

YHC pulled in to the AO at seven minutes until a HS. Pasquale and squid were already there from their Shortened version of the standard. We counted down from five minutes and had a hard start at 0530. Because there was an FNG present, YHC had to nail down the mission statement, disclaimer, and four of the five core principles…Where is Ron Burgundy when I need him?
Because we didn’t want to stand around in the cold, the warmaRama was Omaha’ed to a cape fear F3 style: 50 IC SSH. It warmed us up, but around rep number 80, the mumble chatter really started. So we finished up 100 SSH reps and took off on a run to the tennis courts. At each Street crossing the Gazelles did five Burpee‘s and circled back for the six.
Five more Burpee‘s at the tennis court parking lot, then we partnered up for inchworm Burpee relays. Partner 1 started inchworm Burpee‘s across the parking lot while partner 2 did 40 monkey Humpers. Partner 2 then chased down and tagged out partner 1 to switch. Rinse and repeat across the parking lot with 40 plank jacks.
We then broke into the tennis court fence for some shoulder work: Donkey kicks X 10 to the Fence followed by BTTW. (Remember, if the Brandywine tennis court fence is messed up, it is all Pasquale’s fault). Holding BTTW, each pax had to tell their favorite part of yesterday. Repeat donkey kicks to the Fence X 10. Repeat BTTW, but this time the pax had to tell something nice they did for someone else this week. Sadly, this proved to be difficult for some, So the BTTW dragged out. Maybe we should do more nice things for other people, so that BTTW won’t be so long(?).
We then ran around to the golf pro shop parking lot. We partnered up and did wheelbarrow walks around parking spaces forward, sideways, backwards, sideways,. Rinse and repeat for each partner. Shoulders were burning at this point so we started a plank progression. A series of exercises were done to focus on core and shoulders. Between each exercise, the pax would jailbreak to the other side of the parking lot and back. The exercises included: uneven Merkens on the curb (right and left), plank step ups with feet on the curb and then with hands, J Lo’s, and pickle pounders. All exercises were in cadence between 10 to 20 reps.
We were pushing the time limit to get back to the flag (almost a mile). So we took off on a run, again stopping at each intersection to circle back for the six or do squats for the six. There were 2 minutes remaining back at the flag, so we started some Mary for the FNG: Ab circles IC X 10 each direction, Then Birdman took us out with boss Tweed‘s X 20 until a hard stop.
Name a Rama happened and the FNG got named Rainman. Hopefully  we didn’t scare him away from F3 by all the moans and groans while doing  pickle pounders and boss tweeds.   Announcements were made about upcoming work outs and Christmas party activities. YHC took us out in prayer remembering what a blessing F3 has been for us, as well as lifting up Doublemint‘s daughter and snookie’s family.
It’s always a pleasure to Q, so thanks for the opportunity Pasquale. YHC knows that shoulders are my weak spot, so that was the focus today… Challenge yourself, and challenge others. That makes us all better. Good push today men.