LeT it sNow

LeT it sNow

Workout Date:

01/15/2022

QIC:

Valvano

PAX:

Fergie, Headgear, Manziel, Penelope, Hoser, Bubbles, Otto (F3MECA), Escargot (2.0, F3MECA), Milkman (F3LakeMurray), Shoeless, Prefontaine, Karma, Galvano (QIC)

The Thang:

Conditions
Cold, 36ish

YHC has had to hand off a couple of scheduled Saturday Warthog Qs recently, so when OneCall reached out looking for a fill-in, I jumped at it. Knowing a bunch of PAX are training for the upcoming marathon and the Blue Ridge Relay in September, a pre-run was called for 0600. YHC pulled in around 0552 to see Fergie planting the flag. Headgear arrived shortly after and Manziel came in hot at the buzzer. A short walk, then about a 2.75 mile route brought us back to the flag. YHC needed to set up for the beatdown, Fergie had no desire to keep running, Headgear had to jump in the truck and run home to pull an #Elvis, and Manziel took back off to finish 8 total miles. Turns out Bubbles HC’d for his own pre-run from his home to the AO!

All the talk in MB this week has been about our impending Winter “Storm” tomorrow. Not happening. It’ll be cold and rainy, but we’re not seeing snow. With that in mind, YHC decided to peruse the F3 Lexicon a bit looking for snow-themed exercises. I’d work a couple of those in as well as some dance-move exercises as a bit of a snow dance, just in case.

1 minute warning and disclaimer

COP
SSH x 25 IC
TTT x 10 IC
Imperial Squat Walkers x 10 IC
LBAC, Reverse LBAC, Seal Claps, Cherry Pickers, OH Press x 12 IC
Merkins x 22 OYO

Mosey to the track for a 1 lap Indian Run. Nice and slow to warm up the legs and lungs, then circle around the well lit cone in the center of the field in plank position.

With all PAX in plank, YHC explained the plan for the morning: we’d mosey to each of the 8 cones scattered around the field in order and perform the exercise listed. Once completed, mosey back to the central cone and perform a called exercise until all PAX return before proceeding to the next cone. All Moseys for the morning were encouraged to be Snowman Shuffles – arms straight down and loose by your side.

Before starting, Chilly Jacks (plank jacks from low plank position) x 15 IC

Round 1 – 30 reps at each cone then SSH at the central cone after each exercise
Cone 1 – Merkins
Cone 2 – BBSUs
Cone 3 – Squats
Cone 4 – Hand Release Merkins
Cone 5 – Heels to Heaven
Cone 6 – Reverse Lunges (count each leg)
Cone 7 – Alternating Shoulder Taps (2 count)
Cone 8 – Monkey Humpers

After all PAX were circled back up in the middle, SSH x 30 IC

Back to the track for a 1 lap Indian Run

Circle around the central cone in plank for Breakdancer Merkins x 10 IC (These were awesome and will make future appearances!)

Round 2 – 20 reps at each cone (same exercises) with LBCs in the middle

Back to the track for a 1 lap Indian Run

Time was getting a little tight, so straight to Cone 1 for the final round

Round 3 – 10 reps at each cone (same exercises) with Plank hold in the middle

All PAX pushed hard through the final round to make sure we finished on time – we even had 4 minutes left for a final Indian Run lap.

TIME!

Oh yeah … here’s the only snowflake you’ll see in MB this weekend:

 

COT
Count-O-Rama – 13
Name-O-Rama
Prayer Requests – Gepetto and O’Douls have lost loved ones, COVID spreading rapidly

BOM by YHC

Announcements
– 2ndF Jan 29th – Jeter has info on Slack
– 3rdF ShieldLock challenge starting in Feb – check Slack
– FreedtoBleed Feb 4th

Aye!
Valvano

 

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