Plan B

Plan B

Workout Date:

03/05/2019

QIC:

Rousey

PAX:

Humpback, O'douls and Litterbox

The Thang:

Conditions: Low/mid 40s with pervasive light rain.

After being DR last week with Flop (AO Co-Q) leading the #HIM of this awesome new AO (Catapult/CP) while I was out; it was YHC/QIC’s turn to bring the fun today! A #weinke was crafted during another governmental meeting yesterday and was advertised as ruck base with scalable resistance, mental & physical challenges, teamwork and surprises with a nod to GoRuck events – all the bells and whistles! However, just like my M trumps my meticulously laid out plans, mother nature exerted the same authority with 78% chance of rain prompting YHC to go to a “plan B” workout using the church’s front entrance overhang/awning as shelter. This gave us exposure to the elements to make us resilient, but not pervasive (as the rain was picking up) possibly contributing to another outbreak of the zombie flu that has sidelined some of our Pax and families.

YHC rolled out of his car around 5:25 motioned the waiting Pax to mosey on over the church entrance. Welcome to F3, mission, disclaimer and we got after it…

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, and Imperial Walkers.
IC 15 reps. of LBACs forwards & back and Air Presses.
Merkins: 22 OYO bringing visibility to same number of suicides by veterans suffering from PTSD or other ailments.

Beatdown:

SEGMENT 1: LAZY DORA
Circuit 1: Partner 1/P1 does 25 Dancing Bears/DBs (or 12 Burpees) while partner 2/P2 planks; swap out until total team number of DBs is 150.
Circuit 2: (swap partners/SP): P1 does 1 min. Wall-Sit while P2 does Big Boy Sit Ups, swap out until total time of Wall-Sits is 6 min. (3 rounds ea.).
Circuit 3: (SP): P1 does 25 Dry-docks or Scorpion dry-docks/DDs while P2 does Flutter-kicks, swap out until total number of DDs is 150.
Circuit 4: (SP): P1 does 20 air Squats while P2 does LBCs; swap out until total number of squats is 120.

SEGMENT 2: CONVEYER BELT OF PAIN
Pax formed a group at the church entrance. One Pax would carry (with an overhead press) a 30lb. ruck sack around the church drop off loop, then the next Pax would go and on & on. Before carrying the rucker, departing Pax would call out an exercise to the remaining Pax.

We wrapped up with uber important mobility and stretching exercises to bring balance to the workout.

Time!

COT
Count-O-Rama 4
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Humpback.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  Enjoy the Q vs. Q competition with the first one this Thursday at #TheVillage (Crankbait vs. Sunshine).

NMMS: Honor to Q and support CP!  4 strong for a gloomy wet morning. #Mumblechatter was strong and hopefully the Pax (especially newer) could see how to use confined space and a not so lazy DORA circuit to get in a good workout!

NMMS 2: YHC turned the big 48 on 3/1 and Q’d the next day. 2 things about that. I am using my birthday powers and forgoing a backblast since it was an experimental ruck workout that was mediocre borderline lame until we team carried (4.5 of us) “El Bomba.” If you were there, you know the angst involved!  So, let me shape it up and I’ll roll it out again – El Bomba is worse than the bucket (ask Skidmark). Second, I wanted to skip this birthday as I am getting closer to the big 50 and didn’t want to make too much of it. But, I am blessed to be around some #HIM some who are 1XR and 2XR (tough old birds) that continue to push and inspire me to take the #DRP no matter what your age. #ISI!

Aye!

Rousey

Celebrities with 3/1 Birthdays:

  1. Roger Daltry (The Who)
  2. Ron Howard (aka Opie)
  3. Katherine Bach (aka Daisy Duke)
  4. Dirk Benedict (aka Face-Man/A-Team)
  5. Justin Beiber (aka The Beib)

Leave a Reply