Goofballs & Alarms

QIC: Prosciutto (aye!)

Date: 11/07/2017

PAX: Angus, Flemish, Mudslide, Ohms, Picasso, Rainman, Stairmaster, Vila

AO: Hill City (Renaissance Park)

Conditions: Temperature, high 60’s; Humid & balmy. No rain, although overcast and threatening


Disclaimer was necessary and was also assessed; as per the usual, the warm-up began @ 0530 sharp.

Today – YHC commissioned future Q specialist, Picasso, to try his hand at a Warm-up; Here is what he had inscribed on his canvas…

Warmup (Picasso):

– SSH x 15 IC
– SSH x 15 IC
– Cotton Pickers x 15 IC
– Merkins x 15 IC
– Goofballs x 15 IC
– SSH x 15 IC

*Mosey to the Great Hall

The Main Thang:

Before consulting the weinke, YHC had to try something he’d been considering for quite some time while attending the Great Hall; that being, THE INCLINE WALL.

– Decline Merkins (aka “Balls to the Wall”) x 10 IC
– Incline Merkins x 10 IC
Repeat x 3

Head over to the Coolidge Park grassy knoll and as a group, run sprints to the tree in “the Grotto” and then mosey back to the starting position.
Repeat x 3

*Mosey over to rock pile under bridge to grab a rock

ALARMS (throwback to January 28, 2017) – in the spirit of Daylight Savings Time, which still doesn’t seem to save much daylight for F3.

ALARM 1:
– Shoulder Press x 10 OYO w/ rock
– Lunge x 10 IC w/ rock
– LBC x 10 IC
– Two light pole sprint and back
– Merkin x 10 (IC)

ALARM 2:
– Shoulder Taps x 12 IC
– Squat x 12 IC w/ rock
– Peter Parker’s x 12 IC
– Monkey Humpers x 12 IC
– Makhtar N’Diayes x 10 IC

ALARM 3:
– Carolina Dry Docks x 10 IC
– One-legged squat x 10 IC w/ rock
– Crunchy Frogs x 10 IC
– Overhead Press w/ rock x 12 (single count)
– Mike Tyson’s x 10 (single count)

**Mosey back to the love shack

6MOM:
– LBC
– Box Cutter
– Flutter Kick
– Hello Dolly
– American Hammer
– Elbow plank
– Side plank L & R
– Elbow plank
– Jack Knifes
– BBSU until time

Count-o-rama
Name-o-rama

Announcements:
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.

Prayers:
Laces Out’s FIL
Best-In-Show Guidance
Prosciutto’s son’s birthday

WOD
We talked about commitments, and just being a solid commit to anything in life. In a world that allows for too much “gray” and middle-ground and lack of accountability, we should try to remain hard-nosed about commitments in life to be a person of upstanding character and someone of “our word”; be dependable. Instilling the values in those around you, or your children or those in your household, will help them, their relationships, our community, and more broadly – the world.

What can you commit to – to make yourself and others better?

Aye! See you in the gloom!

-Prosciutto

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