10 PAX answered the bell and emerged in the gloom at Copper Beach for the planned Bad Monkey Beatdown.

Yesterday on a Zoom call I heard a guy say he was “too old for this” and “too old for that”. I told the PAX in the pre-blast that I don’t want to be one of those guys that run around saying that all the time. I’m thankful for a group of guys that push each other to get better mentally and physically, and we aren’t stuck on coasting into our older years. We have people to lead, people to love, and things to get done.

Also, this morning we celebrated Raging Cheetah who turns 60 today. He wasn’t posting with us today, but we acknowledged his double respect and the impact he has on us all. The 60 IC Side Shuffle Hops this morning were a nod to his 60th birthday.

Warm-a-Rama

LBAC IC x 10ish (forward, then reverse)

WMH IC x 10

Merkins SC x 20

Burpees 5 OYO

SSH IC x 60 (this rep count was for Raging Cheetah’s 60th birthday)

Then PAX moseyed to Midas Creek Elementary – taking the trail to the north of the park, then veering right at the fork.

The Thang (Bad Monkey)

This was a partner exercise with 4 rounds.  During each round, one partner would do the exercise (Monkey Humpers) while the other PAX would do the traveling exercise. When the PAX finished the Monkey humpers, they would run to catch up with the traveling PAX and flapjack. (Switch places).  When the round was complete, the PAX held a plank and waited for the six.  The fourth round below was a ‘bonus’ we had time – so asked the PAX if they wanted 25 or 50 Reps, and which mode of travel they preferred…the vocal PAX selected the hardest route.

Round one:  25 Monkey Humpers + Bear Crawl

Round two: 50 Monkey Humpers + Lunge Steps

Round three: 25 Monkey Humpers + Broad Jumps

Round four: 50 Monkey Humpers + Bear Crawl

PAX then moseyed back to Copper Beach.  Some ran ahead to the fork in the trail and then circled back to get the 6.

Back at the Beach, we completed one Tabata round, with more…. Monkey Humpers (Thanks Stimpy for the suggestion)

60 seconds of each exercise, 15 seconds of recovery

1- Monkey Humpers

2- Merkins

3- Monkey Humpers

4- Reverse Crunches

5- Monkey Humpers

There was a great push by the PAX to complete this.

COT/Wrap

We discussed…

-The upcoming convergence – hoping to get guys from Sandy, Lehi, and South Jordan for a big showing on Feb 2.

-CSAUP opportunities (SL Running Club Winter Series, SoJo running series, Spartan Deka)

-Raging Cheetah’s Double Respect Status

-Chef B has an appointment for a sore knee.

-My 2.0’s surgery today (as I write this – all went well with surgery).

It was great to see a strong group of HIMs out there today. Awesome to have Chef B and Step Stool back out there, and a rare midweek visit from Gold Digger.

Always a pleasure to Q an F3 workout.

Humbly,

ThighMaster