- When: 11/09/2020
- QIC: Noonan
- Pax: Backhoe, Bench, Bono, Bookworm (RESPECT), Deep Dish, Fin, Frank the Tank, Just the Tip (RESPECT), Ma Bell, Monarch, Noonan, Patch (RESPECT), RedBox, Silverado, Slalom, Spinal Tap (RESPECT), Stabler
- Extra Credit: Stabler, Patch, Spinal Tap, Lynyrd Skykyrd, Bench
We showed up, my mother rucking brothers Ma Bell and Bono were the only two earlier than YHC. Nothing like being able to count on your bro’s to hold you to the standard…in other words, right when you think you can coast as the Q, your boys show up to say ” no half steppin’ bro”!! Thankful for this push and accountability. The good thing about NOONAN, workouts aren’t easy regardless, sometimes simple, yet rarely easy. #justsayin
We circled up at 5:28 to start on time…HEY who said Noonan cant be on time. Well if it is said regarding backbalst…there is some truth to tardiness. But don’t listen to Mr. Brown, just Cousin IT. Thankful for JTT for the opportunity to Q. Thankful for Staber for swapping with YHC on the Q for last Monday with being double booked. Equally thankful for Ma Bell, and Bono for picking up Q for YHC at ABoyNamedSue last Monday not bc of the double booking yet bc of the neck kink YHC was in the middle of. F3 is full of HIM ready to step up. Just be willing to ask!
Warmup
- 15-25 SSH (of course it was 25)
- 15-25 merkins (3 per man) 17*3= 51 total!
- 15-25 Squats (5 per man)17*5= 85 but somehow PAX ended up at 90 reps. After a few comments we completed 10 more reps to clip 100 reps yet…math doesn’t lie, YHC believes we did 95 (PAX added 5 reps somewhere that we did not perform, needless to say when in charge take charge!)
Transportation options
- Next exercise head to the picnic table shelter – mode of transportation: Bear crawl /crawl bear, Crab walk, Lunge, Duck walk
Ladder 20,18,16,14,12,10…
- Dips 20,18,16,14,12,10
- Squat sit release 20,18,16,14,12,10
- Erkins 30, 25, 20, 15, 10, 10
- Next exercise head to the rock pile – mode of transportation: YUP the same…That’s a long bear crawl yhc heard.
Ladder 10 reps, two rocks to the left, 8 reps, two rocks to the left, 6 reps, two rocks to the left (these reps were not an ideal ladder down…may have been some steps back upward) Modified to make it tougher as needed.
- Curls
- Tricep Extensions
- Chest press
Last, exercise is, head to the picnic table shelter – mode of transportation: Bear crawl /crawl bear, Crab walk, Lunge, Duck walk. Arms burned out at this point…Patch, Stabler, TAP, and many others – beast mode!
COT
- Patch’s Ms recovery
- Monarch – holidays aren’t great for all. pray for all that experience difficulty during holidays. Lift up Monarch as this is first Xmas without one of his parents around
- Frank the Tank’s – son has a few more days of service in the “sandbox.” Pray for srang finish and safe return!
Blessed to be in F3 (sad clown syndrome is real) Let’s aim to eradicate this curable pandemic! Say WORD!!