4 fine PAX at the Compound this morning: Hightower, YNAB, sidecar, & Monk (QIC)
Warm-up: SSH, Rockette Hillbillies, Mountain Man Poopers, Bat Wings, mosey to Compound’s theater of ‘outside’ operations in the underground parking lot.
Bernie Sanders modified slightly to prepare for Burp Back Mountain (next): Ran backwards up the ramp to the garage entrance, then ran forward back down into garage. Repeato a few times.
Burp Back Mountain: Runner proceeded backward up the hill/forward down the hill 2X while the partner performed burpees. Alternate running with burpees until 100 total burpees were completed.
Four Corners: Asked the PAX for their favorite exercises and we ended up with 10 monkey humpers, 20 mountain climbers, 30 LBC’s (b/c Sidecar wanted an abs workout), & 40 sumo-ish squats. Then performed the exercises in reverse back to start.
With a bit of time left, I needed another exercise. Thinking we hadn’t had much of an upper body workout, I came up with what I call “Merkin Corners”: Four corners where all the exercises are some form of merkin, today: 10 diamonds, 20 wide-arms, 30 regular, 40 regular. Sprints from corner to corner.
Announcements: F3 couples cocktails event coming soon. Hightower will post details. QSource starts up again in January on Thursday evenings at a location TBD, convenient for guys in Arlington, Burke, Fairfax. Someone suggested Mosaic District; send other recommendations if you have them.
Thoughts & Prayers: Hightower’s dad undergoing radiation therapy; Monk’s step-father who recently fell and broke his hip.
Monk
F3 The Capital 