SNOW day

SNOW day

Workout Date:

01/03/2018

QIC:

Rousey

PAX:

Box Car, Skid Mark, Flyover, Buffet and Beaker

The Thang:

Conditions: 25 degrees with little wind (thank you Lord).

The Nantan had sent out the bat signal tweet that there were several openings for Qs this week.  Bombsquad is my original AO and YHC had committed to backing up the AOQ if an opening went unfilled. Since my 2.0s had themselves a “snow day” due to the inclement weather forecast, YHC thought the PAX should have the same F3 style.

One minute warning.  Welcome to F3.  Disclaimer.

Warm Up: 25 SSHs, 20 TTTs, 20 Imperial Walkers, 20 Windmills, and 20 LB arm circles forward and back.

Short HIT: 20 Merkins, 20 4ct. flutterkicks, 10 burpees and 10 lunges.  Mosey to large church parking lot.

Circuit 1:   SNOW (done in a DORA 1-2-3 type partner format – one person does exercise and the other runs up & back in the church parking lot…tags then swap until total reps. are completed.)

S = 150 scorpion dry docks.

N = 150 Nolan Ryans (75 ea. side).

O = 150 overhead claps in a static squat position.

W = 150 wide Merkins.

Circuit 2: Bearcrawl to shovel flag.

Same partners as above.  Both initially bearcrawled on their trek to the shovel flag.  If one partner fatigued, they’d alert the other and transition into a walk (after a 5 big boy sit up penalty).  Partners would trade out (one bearcrawl and the other walk w/ BBSU) for most the way stopping 50 feet short of the flag.  All PAX bearcrawled at this point racing to the SF.  YHC won; I can apparently bearcrawl faster than I run.

Circuit 3: Captain Thors

1 Big Boy Sit Up to 4 (1ct.) American Hammers escalating (in 1:4 ratio) to 10 BBSUs and 40 AHs.  This equates to a total of  55 BBSUs and 220 AHs!

With just a few more minutes left, PAX took turns calling out exercises for all to do and YHC wrapped up with a little stretching/mobility exercises.

Time.

COR, NOR and brief announcements.  YHC prayed us out.

NMMS: Given the temperature this morning and the temptation to #fartsack; all PAX fought through and finished strong!  I hope everyone stays safe during the blizzard of 18; we will rebuild.

We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. 10 We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. 11 For we who are alive are always being given over to death for Jesus’ sake, so that his life may also be revealed in our mortal body. 12 So then, death is at work in us, but life is at work in you. (2nd Cor. 4:8 – 12).

 

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