Getting Stoned

My buddy Justin Stone (now known as Chedda) joined us today so I thought it appropriate to name today’s workout after him.  It was a bit cooler this morning than it has been this fall but it’s a familiar feeling.  Put on a few extra pieces of clothing and it’s all the same.  The usual suspects were hanging out in the dark parking and the gang was in good spirits.  As I pulled in, The Closed Hand was throwing his kettlebell over the fence in an effort to avoid carrying it to the circle (well played sir).  I had an opportunity to meet Jackpot, who is not a gambling addict, but used the word jackpot on his first workout and landed this name.  I also had the pleasure of partnering up with him later on and he absolutely can crush some reps so watch out for this dude.  For the next 45 minutes, the quiet park would be filled with heavy breathing, the hard thuds of metal meeting the ground, and lots of mumblechatter.  YHC gave the disclaimer and we were off.

Warmup

• 10 IC Merkins
• 10 IC Squats
• 10 KB Swings (Russian)
• 10 KB Press
• 10 KB Clean and Press
• Run around the perimeter of the park

The Thang

Thing 1: Jumps and Stuff

• 3 Rounds of
  • 15 Shoulder Press/Push Press
  • 15 Bench Jumps
  • 38 Yd Farmer Carry
• First to Complete leads Mary for the Six

Thing 2:  Partner Work

• Partner 1 works while partner 2 runs to the tree line and back.  Total Reps per group of the following exercises
  • 100 KB Swings (Russian)
  • 100 Ranger Merkins
  • 100 KB Step Ups
• First to Complete leads Mary for the Six

Thing 3: MSU

• 7 Rafter Pullups
• 25 Six to Bench Squats
• 15 Derkins
• 30 Merkins

Thing 4:  7 Minutes AMRAP

• 5 Pull-Ups
• 10 Clean and Press
• 15 Hello Dollies
• 38 Yd Waiter Carry

COT/BOM

Moleskin

One of the wonderful things I love about F3 is that I would never put this amount of work in at 0530 if I was by myself.  Together we can do what we cannot do alone.  It’s just that simple. Thanks for the opportunity to Q today and thank you for the inspiration and the laughs.  Thanks for joining us today Chedda and I hope to see you in the gloom soon.