Grateful for This Day
Workout Date:
03/20/2021
QIC:
Brown Bag
PAX:
El Red Cardo, Kiwi (R), Beefsteak (AOQ), Candy Cane, Flyover, O’Douls, Pikachu, First Base, Brown Bag (QIC)
The Thang:
42* PERFECT!
With so much going on, YHC wasn’t sure what kind of turnout would show up at Bombsquad this morning. Lombardi was leading a 12-mile ruck and the P200 crew were running somewhere in the Francis Marion National Forest about this time.
Pikachu and Beefsteak were at the flag when YHC arrived and then to our pleasant surprise the PAX came rolling in. 9 Total. Perfect!
At 0559 the one-minute warning was given and at 0600 the proper F3 Bootcamp Disclaimer was proclaimed.
Here’s what transpired:
25 SSH IC
25 IW IC
10 Merkins OYO
25 Tempo Squats IC
15 Hillbillies IC
15 TTT IC
10 Merkins OYO
15 LBAC IC
15 LBAC IC
15 CP IC
15 Air Press in Squat Position IC
Mosey’d a half-mile down the new paved path to Surgeons Dr and back to total 1 mile.
Big Parking lot for some 4 corners
25 Prisoner Squats
25 Flutters IC
25 Lunges
25 BBSU
Circled Up and Held Plank in the center as one PAX at a time ran the perimeter of the circle
Back to 4 corners
20 Jump Squats
20 Flutters IC
20 Lunges
20 BBSU
Mosey’d to the coupon Pile
PAX choice AMRAP. One at a time a PAX would call out an exercise and then be the timer by running to the end of the parking lot and back.
Bent Over Rows – Beefsteak
Curls – Pikachu
Tricep Extensions – Candy Cane
Overhead Press – O’Douls
Coupon Holding Flutters – Flyover
Lion Kings – Kiwi
Calf Raises on the Coupon – El Red Cardo
Coupon Holding Squats – First Base
Rock Balboas – Brown Bag
Rifle Carry to the center of the soccer field.
Circled up and each PAX took a moment to share something that they are GRATEFUL for.
Coupons back in hand for Colt 45s
Returned coupons and did an Indian Run around the perimeter.
Circled up at the flag
15 Hello Dolly’s Brown Bag IC
15 (or so) Heels to Heaven Kiwi IC
15 Boxcutters Candy Cane IC
2 minutes of stretching
TIME!
Count-o-rama 9
Name-o-rama
Announcements:
Freed-to-Bleed on May 12th
GrowRuck – Get yo t-shirt
Cycle 37.4 for Hightower on April 17th
Prayers/Praises
Spoken and unspoken
YHC prayed us out
It was a beautiful morning for 9 PAX to run, lift, and be grateful for all that we have.
Honor to lead
Brown Bag
Over and out
