Cross the ICW Q

Cross the ICW Q

Workout Date:





Candy Cane (AOQ), Pikachu, Manziel, Drifter, RockyTop, Boxcar, Valvano, Sade, Castaway

The Thang:

Conditions– Mid 50s and calm winds- great weather for a beatdown, but the turf field was especially wet this morning :).

Candy Cane has been giving me and the others at Capapult shit (rightfully so) for not supporting him over at the Plank. I took it upon myself to step and take an OPEN Q in October. As I rolled up, I saw my boy, Pikachu, getting some mileage in around the track, so I joined for a lap to warm up. The 5k pre-run group were coming back to finish off around the track. I called the one minute warning as they were attempting another lap.

I started the disclaimer and definitely added in that you “can’t sue the church” out of habit. Quickly, after much mumblechatter, I replied, there is a church on every corner 🙂

COP (Mid Field)

20- SSH IC

20- IWs IC

20- HBs IC

20- Shoulder Taps IC

20- Shoulder Taps IC

15- Willie Mayes Hayes IC

15- Big Arms Circles IC

15 -Chinooks IC in squat position

15- Chinooks IR IC (change direction) in squat position

15- Big Arm Circles IR IC

30- SSHs

The Thang

Directed PAX to the end zone to line up. 3 burpees, 3 big boys and 3 squats at every 10 yard line OYO.

Next, we circled back up at the COP. I started with 10 burpees. While other PAX are doing their burpees set, other PAX are doing the following exercises: 10 Merkins, 10 LBCs Big Boys and 10 Squats until their burpee time.

Next, the following set of exercises were performed IC:

10 Dry Docks IC YHC , 20 LBCs IC Boxcar, one mosey around AO track

10 Dry Docks IC YHC, 20 LBCs IC Boxcar, 30 SSHs Candy Cane, one mosey

10 Dry Docks IC, 20 LBCs IC, 30 SSHs IC, 40 Tempo Squats IC YHC



15 Flutters IC

15 Iron Maiden Crosses IC Pikachu

10 Big Boys OYO Drifter




Announcements- PAX challenge, Big/Little Brother challenge at BS and bridge clean up discussed

I prayed us out- focusing on unspoken prayers for the present PAX and their families as well as keeping our teachers and students safe with the swatting that happened yesterday. Specific prayers for Manziel’s parent’s health, Pikachu’s mom in hospital and recent passing of a fellow PAX at F3 Jacksonville.

As always, it’s an honor to lead at this awesome AO. I will not be a stranger any longer. Great job by Candy Cane commanding the AOQ role here!