A little of everything…

A little of everything…

Workout Date:

08/20/2018

QIC:

OneCall

PAX:

Backdraft, Boxcar, Skidmark, Brown Bag (RESPECT), Jingles (RESPECT), Bling, Buffet, Beefsteak, Rousey, Crankbait, Rocky Top, Manziel (FNG JJ I.), OneCall (QIC)

The Thang:

Conditions
77.  Not bad

Rolled up this am excited to Q and see who would be back from Dad Camp where we all had a great, albeit very hot, time!  Had a plan set that I also planned to modify slightly as Rousey gave me a HC last night and I know he can’t run #BumKnee

1 minute warning and Disclaimer

COP
SSHs x 20 IC
Diamond Merkins x 10 IC
Flutters x 15 IC
Prisoner Tempo Squats x 15 IC
IW x 15 IC
Merkins x 10 IC
LBCs x 15 IC
Tempo Squats x 15 IC
Since we had a FNG and a 2nd Timer, YHC wanted to throw in the Mission of F3, the 5 core principles and the 3F’s
Done during LBAC Fwd x 10 IC
Reverse x 20 IC
Air Press x 15 IC
IMMEDIATELY (Bling) into CDD’s x 15 IC

Mosey to the large parking lot
Circle around the drop off to pick up Rousey – walking like a BOSS and still posting and Q’ing and leading with a bum knee!!

The THANG
Some modifications were thrown in here as YHC wanted to keep everyone somewhat together with differing paces/injuries/etc
Plank on Rousey – then let Rousey call out a 30-count that wound up being 1 minute!  #SlowAtMath  He got stumped after 20 and needed some help
If you take a knee or stick your butt up, just go ahead and give us 5 burpees.  You know how many burpees were done?  Zip!  Form was AWESOME!

YHC gave the PAX some choices
1st Corner – 20 Merkins – choose your style – #LousyForm Merkins NOT an option tho!
Run to next corner, circle around if you like and pick up the 6, or keep moving
15 Squats – choose your style again – just get deep and keep hands off knees
Run to next corner, circle around if you like and pick up the 6, or keep moving
10 Flutters or BBSU’s
Run to next corner, circle around if you like and pick up the 6, or keep moving
5 SSH’s or Mountain Climbers
Run to next corner, circle around if you like and pick up the 6, or keep moving
5 Merkins
Run to next corner, circle around if you like and pick up the 6, or keep moving
10 Squats
Run to next corner, circle around if you like and pick up the 6, or keep moving
15 Flutters or BBSU’s
Run to next corner, circle around if you like and pick up the 6, or keep moving
20 SSH’s or Mountain Climbers
Plank on 6
While there – #22Kills – 22 Hand Release Merkins OYO
AMRAP LBC’s on the 6
LBC’s x 15 IC
Crab walk to the next corner just because
Plank on the 6
Bear crawl the long way to the next corner
AMRAP LBC’s on the 6
LBC’s x 15 IC

Run around the parking lot and wind up at the bleachers and do a wall sit for a bit
Then, to be sure nobody is holding themselves up with hands on knees, Air Presses x 15 IC while in wall sit

Partner up – DORA
1 partner does reps while other runs around the ball field
200 Step ups (count each leg)
150 Decline Merkins
100 Dips
50 Burpees
We were getting close on time so YHC called it and we moseyed back to start and everybody did 5 burpees OYO to finish

Time!

COT
Count-O-Rama – 13, with 1 FNG
Name-O-Rama
Prayers for Brown Bag’s SIL Chemo
Prayers for YHC’s dad – heart surgery recovery
Prayers for Schools, teachers, parents
Prayers for travel
Prayer requests unspoken
BOM by YHC

Moleskin
– So, Buffet and Beefsteak partnered up for DORA.  Yeah, that’s REAL fair for the rest of us!!!
– Skidmark and Brown Bag partnered with YHC and they were kicking out reps like it was nothing!
– Great to chat with Boxcar about his newfound love of RUCKING!!!!
– As usual, Bling modified everything to do basically nothing
– Crankbait is always hard after it and his hair never gets messed up.  Dad Camp – 150 degrees in the cabins, kids hyped up on chocolate and marshmallows, that YHC may or may not have given them – his hair – perfect!
– Jingles is hard after his #IronFlag!
– Rousey got to sign it today!
– Anybody else see Backdraft do some ninja type rolls and pop ups after the core exercises?
– Our 2nd timer Rocky Top and our FNG Manziel were both strong today!  Great to have you guys join our ranks!
– Thanks for the hard work today men!

Announcements
– Lombardi has worked out tickets to the Pelican game on Monday, August 27.   Come one, come all!!  PAX, M’s, 2.0s, Non-F3 welcome – use this as an EH’ing tool!!!  FREE thanks to Rubber!!!!!  And there is word of a “TAB” from Buffett!!!  This goes without saying, but wear a F3 shirt!!!!!  If you don’t have one (no reason for that BTW), borrow one or get a white T-shirt and a black magic marker!
– Check out #ThePitStop at New Directions Men’s Shelter if you can!
– Rousey Q’ing #BS Wednesday – he will end at 0610 so everyone can roll right at 0615 as it’s the 1st day of school!  No excuse not to post here.  Unless you go to #WaveRucker or #TheRepublic

Aye!
OneCall

 

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