PAX: Wilson, Nader
1 mile ruck
Arm stretches, leg stretches, 20 side straddle hops, 30 imperial walkers, 20 merkins, monkey walks, pipe stretches, and ninja moves. COT
AO: Falcon Hill
Pax: anthill, tails, zebra
Mosey to the shelter
Run 2 laps
SSH IC x 20
Imperial Walkers IC x20
Frankensteins IC x20
Cotton Pickers IC x20
Merkins IC x 20
Squats – 40
Monkey Humpers – 20
Burpees – 10
Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 sit-ups
The whole 45 minutes was used to the max. We took a photo in the shelter we worked out in. Sorry for no photo of the flag. It was soaking up the rain at our meet spot.
Mosey back to start
AO: Falcon Hill
PAX: Anthill, Swobbles, Goldstar, Tails, Phone Home
– Little sun gods IC (x30 in each direction)
– SSH IC x20
– Copperhead Squats IC x30
– Mosey to the blocks
– Baby Dora. Split into pairs. One PAX gets both blocks and has to stand there, gripping a block in each hand down at his sides while the other PAX runs, then flapjack (x3 runs each)
– Bent Over Block Rows IC x36
– Flutterkicks with Block Held Above Chest OYO x36
– Block Chest Press OYO x36
– Mosey back to shed
– Block Squats OYO x36
– Put blocks away and mosey back to flag
Thought For The Day:
Perseverance (noun): persistence in doing something despite difficulty or delay in achieving success.
Can add up to a lot of reps!
Pax: Goldstar, Cobra, Carman Sandiego, Zebra
Very pleasant conditions to start the week.
Warm up: 20 reps of
Each set began with a mosey around the parking lot. When we arrived back at the flag we did 2 reps of what I called a “Whatch-a-ma-call-it” because I have no idea what it’s really called. And I’m not going to describe it other than to say it’s high plank, low plank, side plank burpee. If you really want to know what it is, come to a workout and I’ll teach it to you.
We would then do 20 reps of 2 exercises (usually), which included:
We also threw in 5 leg curls and a 100 count plank.
What really counted??
HIM sweating together = 5
Fart sack = 0
PAX: Sandiego, Kool-aid, Faucet, Swobbles, Wilson, Wrong way, Nader, Elroy Q: Sandiego
Warm-up with arm circles, side straddle hops, leg stretches, imperial walkers, high knees
Mozy to the hill, pick up the 6, 5 minutes of merkins (10 sec, 20 sec rest)
Mozy to the pavilion, pick up the 6, 5 minutes of LBC’s
Mozy to the hill, pick up the 6, 5 minutes of Suzanne Sommers
Mozy to the pavilion, pick up the 6, 5 minutes of Peter Parker’s
Mozy to the flag, finished up with 5minutes of burpees, stretches, and cool down walk.
COT, Counterama, namarama and breakfast at Bobs.
The Wisdom from which the Q draws to exercise Virtuous Leadership. This is F3Nation’s Leadership Development Philosophy.
"No man left behind, no man left the same" -unknown
Iron Sharpens Iron est. 4/22/2017
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