The 3 Amigos and the Long Lake of Pain

QIC: no-ski, dba
PAX POSTED: no-ski, dba, dillio

Excellent weather conditions this AM. About 75 degrees at the start and not feeling as humid. 3 PAX posted for the beatdown in the gloom.

YHC and DBA on Q. It was DBA’s VQ. He did great bringing on the pain.

The Thang:

Started with the disclaimer. Then at BB Courts time for warm up.

  • SSH | IC 12
  • Baby Arm Circles | IC 12 / reverse
  • Hand Presses | IC 12
  • Cotton Pickers | IC 12
  • Windmills | IC 12
  • Imp Walkers | IC 12

Mosey to a roundabout

  • Mountain Climbers | IC 12
  • Plank Jacks | IC 12
  • Squats with Toe Kicks | IC 12
  • Bear Crawl around the roundabout
  • Lunges around the roundabout

Mosey around tennis courts and back to BB courts.

Time for the Dirty MacDuce.

Round 1

  • Merkins | IC 12
  • Squats | IC 12
  • LBC’s | IC 12
  • Run around dog park and back to BB courts

Round 2

  • Derkin | IC 12
  • Lunges | IC 12
  • Dying Cockroach | IC 12
  • Run around dog park and back to BB courts

Round 3

  • Irkin | IC 12
  • Monkey Humpers | IC 12
  • Sweat Angels | IC 12
  • Run around dog park and back to BB courts

DBA VQ Time.

YHC had to jump the fence to buzz us in to the Long Lake of Pain as DBA decided we needed more cardio work. About 1.25 mile around the lake. Mosey around with exercise stops along the way.

  • Mosey
  • Imp walkers | x20
  • Mosey
  • Merkins | x20
  • Mosey
  • Burpee | x10
  • Mosey
  • Squat jumps | x10
  • Mosey
  • Carolina Dry Dock | x10
  • Mosey
  • BBS | x10
  • Sprint through to the exit

Totals for today: 2.29 mi

COUNTERAMA

COT

  • Hope Red-Reaper feels better. Whatever food he ate, we don’t want any of that.
  • We asked that everyone has a great finish to the work week and a great weekend ahead.
  • We asked for those that couldn’t make it for today’s beatdown to show up on Saturday.
  • Keep EH’ing for those FNG’s!
  • July Merkin challenge is almost upon us. More info on Saturday.

Moleskin

  • DBA did great on VQ and was prepared for a full Q today by the look of his weinke.
  • Dillio doing a great job all the way through the beatdown.
  • Excellent work all around men!
By | 2017-06-29T18:48:24+00:00 June 29th, 2017|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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