Forty Gr8

AO: Big Creek

When: 2026-04-01

QIC: Crab Cake

PAX (13): Brickyard, Crab Cake, DirtyMO, Dumpster, Hail Mary, Jiminy, Ma Bell, Marsha, Simple Jack, Sweetchuck, Swiper, UMass-Todd Doherty, Vanna

Preamble:

nutha trip round the sun

Warm-O-Rama:

down to the bottom of Kilimanjaro for SSH, WMH, DEEP SQUATS, Moroccan Night Clubs, and Good Mornings

The Thang:

CRST

CRUST w/o the 'U': Curls, Rows, Skull Crushers, Thrusters. Rifle Carry Coupon to next sign, perform CRST, run back to bottom, then back to coupon, repeat Rep count: 5, 10, 15, 18 (to make 48)

4 Corners

Four Corners, 12 reps each
  • Burpees
  • X factors
  • Bonnie Blairs
  • Rotisserie Roaches (superman then flip into a dying cockroach)
We ascended to the next field to repeat.  Because in F3, as we age, we continue to accelerate and grow, not decline.

Table Work

11's consisting of High Table Top Derkins and Assisted Pistol Squats til time.  

COT:

Lifting up Ma Bell's neighbor, Sweetchuck's friend battling cancer, and Simple Jack's 2.0 to the Almighty Father.

Naked-Man Moleskin:

Last year it too me 12 mins to eat the plate of A.S.S. but this year it took 15 mins.  25% decline..horrible.   Aside from that stat, I'm grateful for this last year and hoping I can accelerate even more this year in all the areas that matter.

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