Half Krypto Anny | F3 Carpex

As mentioned above, today marks my one year anniversary of Kryptonite and joining F3. I will save my sappy BB for tomorrow on my actual anniversary. Pretty much did the same workout from a year ago, thanks Shutty! Below is Shutty’s back blast, with my edits. See strikethroughs and words in Italics.

Oldies vs Youngies MostFit vs DadBods

July 17, 2017 Shut-In Kryptonite Aspartame, Burt, Chanticleer, Coney, Denali, Half, Largemouth, Michelob, Pet Sounds, Shut-In, Tenderfoot, Texas Ranger12 PAX decided to get up 15 minutes early this morning.One of them was Burt…get a few Bond Brother brews in @burtcarpex and it’s easy to talk him in to posting to Kryptonite. Knowing this I thought it’d be fun to peg the Respects against the millennials (if they would just put their phones down.)Jog down the Koka Booth parking lots to the way back and circle up for warm up…The Thang– Paint the lines with a Bobby Hurley (or Wojo if you’re YHC) at the top of each line. Each median do 2 merkins going up in 2s each median– Grab the biggest rock you can find now and split up #Respects and #YoungGuns #MostFit and #DadBod. Some of the “young” guys had to even out the teams and move over to the old squad. We won’t say who…
– OK now switch rocks with the other group (oh snap). Your rock is now the ‘other teams’ rock.

– 1 group run around the median while the other group holds a rock over their head. Each lap do CDD for the sum total of the guys still holding rocks over their heads. Stop at 5 total laps if the guys are too strong and won’t quit. #Flapjack
– Same thing next lap set but with burpees. #Flapjack Pretty much the same, except we threw back the rock. Inserted AMRAP merkins for Rock

– Next we tried a partner suicide thing that isn’t worth repeating. It sounded better in my head and I didn’t explain it right. #ClusterQ

– Run out of the parking lot to the right and cross over to the business parking lot. There is a bit of a hill here. Perfect for 7s. HALF’s HILL!!!!

– 7s always facing the same direction: Meaning run backwards up the hill, Crapjacks BurtJacks at the top, Merkins at the bottom. OldiesMostFit in 1 group, Youngies DadBods in the other to make room for everyone.

Once 7’s were complete, PAX assembled shoulder to shoulder for Grizzly Bear Crawls. PAX bear crawl until you hear the Q say “Grizzly”. Upon announcement, one burpee is performed, then back to bear crawling. Not sure how many or how long, I could not see through the sweat.

Indian run back to the cars, only after Yogi gave us an excellent lesson in how to properly perform and Indian Run. Thank you for the Co Q!…LATE AGAIN!! Sheesh…

Great work by all. Welcome FNG Half who found us via his M reading resumes with F3 showing up under “Leadership Qualities” left and right!

#FreedToLead

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