Backblast! 9 year mark of F3 for Sharkbait

AO: Quarantine
Q: Sharkbait (Jarrod Scott)
PAX: Ascot, Bean Counter (Coleman B.), Boys 2 Men Scott Markel, Goose (Chuck Cline), Jay Z – Shawn, Lucky , Menthol (Joel Cade), Money Pit (Blake Anderson), Oscar Mayer (Shaun Hanna), Papi (Isaias Brito), Rio (Andrew DiGiovanni), Spit Valve (Geoff), Squeaks (Neal), Tube Top (Matt Boretti)
FNGs: None
Count: 15

WARMUP:
SSH, IW, HB, GM, Downward Dog, mtn climbers, runners stretches, Willy May Hayes/Sir Fazio’s and Mosey for one floor.
THE THANG:
Welcome to the log workout with teams of three. 2 guys carry the log while third guy runs ahead to next stairway to go down a floor and run back up to catch the team. When the team is tagged the log carriers do an exercise of 9 reps while runner planks. Once reps are done trade a log carrier to be a runner and repeat.
Rotating exercises of overhead press, heavy squats, and heavy WW2’s.
At the top three sets of staggered muricans using the log.
Go down the deck in the same way but rifle carry the log as long as you cans and rotate exercises of curls, squats, and WW2’s
MARY:
WW2’s, leg lifts, low slow flutters, horizontal Karaoke, calf ankle toes, lbc’s.
ANNOUNCEMENTS:
2 year convergence workout Sat at 7 am at Knightdale Station. Picnic at 11 am at Joyner park in Wake Forest. Social with wives Friday night.
COT:
Recommend movie of Boys in the Boat of true story from 1936 Olympics. Prayed for Menthol and his Kidney stone surgery next week, Lucky’s childhood friend passed away at 42 while throwing ball with his son.