Chip ‘N A Dip By Cousin IT

It was another warm and humid day at The Boyd Lee Park, but as usual, that didn’t stop the PAX from posting in large numbers. All in all, 16 PAX posted on a day when several usual suspects were beach bound for some fun in the sun @F3Shrimp’s beach house. As I was running a little low on energy heading into the workout, the PAX support motivated me and I was able to put my big girl britches on (lulu lemon compression shorts if you were wondering) and deliver a Marla Hootch-style Beatdown.

Warm Up
400M Run (250M Run for Clydesdales)
25 Push Ups
25 Slinkies
400M Run (250M Run for Clydesdales)
25 Push Ups
25 Lying Hip Thrusters

The Thang

“Chipper Jones”
2 Hang Cleans
50 Air Squats
2 Muscle Snatch
Run 200M
4 Hang Cleans
40 Air Squats
4 Muscle Snatch
Run 200M
6 Hang Cleans
30 Air Squats
6 Muscle Snatch
Run 200M
8 Hang Cleans
20 Air Squats
8 Muscle Snatch
Run 200M
10 Hang Cleans
10 Air Squats
10 Muscle Snatch
Run 200M

Repeat if finishing before the 6. I don’t believe I heard a lick of mumblechatter except for Tater and me agreeing that our headbands stopped working at some point during the workout.

“Widow Makers”
20 Pull Ups
20 Weighted Lunge Steps (or squats)
20 Hang Cleans
20 Box Jumps (or step ups)
20 Carolina Dry Docks
20 Front Squats

Prayer Requests
Papa Smurf and all others affected by ALS
Thompson family
Jesse Daniels
Tonka’s friend David
A praise for Mellow Johnny’s 2.1! Only one more follow up visit at Duke to go.
A praise for Joker’s daughter turning 6! She has overcome a serious diagnosis as a baby and is now kicking butt and taking names just like her dad!

Announcements
Sasquatch on July 30th. If you haven’t already, it’s not too late to sign up to either run the race or volunteer to assist those that do run the race. All proceeds go to Papa Smurf (Nelson Cooper) to help offset the upcoming costs associated with his ALS diagnosis.
High Tide’s daughter is performing at Wasabi 88 TONIGHT! If you are able, come out and support her. Be sure to re-introduce yourself to High Tide as he will likely not be able to recognize you with deodorant and a shirt on.

Moleskin
This is becoming a recurring theme, but the PAX turned in an outstanding performance. Once again, JAG led by example and dang near completed 2 entire “Chipper Jones” before the 6 was done. I need to stop talking about stepping my game up and put in some serious WORK to get close to his level. I think we need a JAG vs. GAZELLE workout that the PAX can wager on. Kind of like a cock fight, but legit in the eyes of the law and the cocks are our own F3 brothers. Yep…

Plan on posting next week as I’m looking to keep the positive momentum going and I have recruited one Angry A$$ Bird to Q. I have an idea of what he’ll be bringing to the party and it’s the workout equivalent of good moonshine. You aren’t going to know what hit you and you’re going to wake up on Sunday morning with a sore butt.

See you next Saturday!

Lachey