Getting it done!

Getting it done!

Workout Date:

08/31/2019

QIC:

Rousey

PAX:

Crackhead (1xR, DR Camden, SC), Mayhem (1xR, DR Camden, SC), Franklin, Jingles (1xR), Spinal Tap, Sanchez (DR Greenville, SC), Hamburglar (BB AOQ), and Headgear (WH AOQ)

The Thang:

Conditions: 70s with now bearable SC humidity; goose crap everywhere.

In an effort to reciprocate other AOQs leading workouts at #Catapult, YHC signed up for today. Saturday is primetime at #Warthog (WH)…the mothership of F3 Grandstrand! So YHC wanted the #weinke to be challenging, scalable for this crew — you vs. you, but with some partner work, non-stop, and I also had the bells & sandbag from the day prior so why not throw those in too. 7 Pax gathered at the shovel flag/COT as two vertically challenged Pax were taking turns throwing each other to the turf. Quizzical looks ensued, then sigh of relief (as it was just Headgear and YHC wrapping up our pre-work at #Judeechop), good mornings, and then this is what happened:

One-minute warning, welcome to F3, mission and disclaimer.

Entire workout was done on the field.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Imperial Walkers and LBAC forwards & back.

Segment 1:
Each Pax completes the entire list 4 times; however, exercise sets could be broken down done in any order.

  1. 25 Merkins
  2. 25 4-ct Flutter Kicks
  3. 12 Burpees
  4. 20 Jump Squats (w/ 2 hands touching the ground before ea. jump)
  5. 30Y Bearcrawl
  6. 10 BBSU (strict form w/ partner assist)
  7. 15 Kettle Bell swings with either 30, 40 or 50# bell.
  8. 30Y Partner Carry or 100Y Sandbag Carry
  9. 200M run

Segment 2:
1 round of Mary where each Pax lead an ab/core related exercise apx. 10 reps. IC.

Cool down:
YHC lead the Pax through a series of cool down stretches.

Time!

COT
Count-O-Rama 9
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Spinal Tap

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. New start time during the week for WH as well as other regional AOs. #Shieldlock groups are forming up; Crankbait on Q. Sign up to Q somewhere in September!

NMMS: Honor to Q and support WH! Not an easy workout this morning, but you got it done!  3 for other pre-work as well – Skimmer, Jingles and Franklin – for #Saltygears. YHC also oversaw Hamburglar’s Iron-Pax challenge clocking in at sub 24 minutes! 2 Pax DR from Camden; 1 DR from Greenville. YHC appreciates Headgear’s comradery this morning rucking 3 miles, letting me throw him around (in the goose crap…unbeknownst to us as it was dark at the time – lol), bootcamp and coffeteria…strong leadership from him…leading by example!

#ISI

Rousey

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