Sprints, and now we stink

Sprints, and now we stink

Workout Date:

11/21/2017

QIC:

OneCall

PAX:

Stewie, Sex Wax, Franklin, Vladimir (2.0), Varsity, Flash, Hoser, Weedeater, Billboard, Bling, Lombardi, OneCall (QIC)

The Thang:

Conditions
38

It was chilly, so those of there early stretched out some.  #T-Claps to Bling and Hoser for a pre-ruck.  At first it was me and Billboard.  Then Flash.  Then Lombardi.  Who was immediately accosted by Billboard throwing money at him for the Christmas Party.  Then Sex Wax.   Then others rolled in.  Weedeater almost ran us over.  Franklin and his 2.0 Vladimir were there.  I say it every time, but seeing a dad and his kid come together is just awesome!  Stewie was in time for the 1-minute warning!  Varsity came in hot.

Disclaimer

COP – stretch it out good; lots of sprints coming
SSH x 30 IC
TTT x 10 IC
IW x 20 IC
Windmill x 10 IC
Hold center; hands flat on ground
Plank hold
Stretch calves
Tempo Merkins x 10 IC

Mosey warm up lap around field with high knees, butt kicks, karaoke each way

Line up

Cones set at 20, 40, 60, 80, 100 (yards/paces – it doesn’t matter – it was still a good distance away)

Farthest (100) cones:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in
3 rounds
10 Merkins; 10 Squats; 10 BBSU’s
20 Merkins; 20 Squats; 20 BBSU’s
30 Merkins; 30 Squats; 30 BBSU’s

80:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in
3 rounds
10 Prisoner Squats; 10 Diamond Merkins; 10 4-count Flutters
20 Prisoner Squats; 20 Diamond Merkins; 20 4-count Flutters
30 Prisoner Squats; 30 Diamond Merkins; 30 2-count Flutters

60:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in
3 rounds
10 CDD’s; 10 Lunges (count each leg); 10 2-count American Hammer
20 CDD’s; 20 Lunges (count each leg); 20 2-count American Hammer
30 CDD’s; 30 Lunges (count each leg); 30 2-count American Hammer

40:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in
3 rounds
10 Wide Arm Merkins; 10 Sumo Squats; 10 LBC’s
20 Wide Arm Merkins; 20 Sumo Squats; 20 LBC’s
30 Wide Arm Merkins; 30 Sumo Squats; 30 LBC’s

We were running out of time, so those finished did 5 Hand Release Merkin Burpees, then the others did a few and then just to do it we sprinted to the 20 and then went back as time ran out

COT
Count-O-Rama – 12
Name-O-Rama
Prayer requests for injured PAX or those that are fartsacking.  We need them and they need us.
Prayer requests for PAX who have fallen off.  We need them too and they also need us.
Prayer requests for Geno and family
Prayer requests unspoken
BOM by YHC

Moleskin
– After a week at Disney World, it was AWESOME to get back out with my Brothers and have a great time and do some hard work!!
– Whoever it was on the far end – you are not supposed to count by 5’s
– For winning each round, Flash and Varsity got the honor of getting all the cones at the end! Seriously though, thanks for that guys
– Relating to the title – the wet, nasty, cold grass left a horrendous funk on my clothes and in my car.   Several other PAX confirmed this.  That field is the worst.  It’s also the best, cause it’s where we started.

Announcements
– Be sure to check out our regional website.  All local information is on that!
– Tons going on!!
– Thanksgiving – this Thursday – #Warthog will have a PAX and 2.0 friendly football game from 0700-0800.  #TheVillage is on normal 0530-0615 beatdown schedule.  #Timeshare will close and converge at #TheVillage – men can use the 15 minute later start time to drive down there
– #Timeshare shirt order!  See here.  Deadline is in 2 days!!
– December 9 – Saturday – 3rd annual F3GrandStrand Christmas Party!! Bound to be epic!! HC Now!! 6-10 PM. See here.
– December 16 – Ugly Christmas Sweater Convergence workout at #Warthog – this one is always a blast! Be there!! Don’t miss being in that picture!
– See here for our local contribution to Operation Christmas Child. #T-Claps to Peterbilt and Crankbait
– Hoser has stepped down as Weasel Shaker as his awesome work promotion has taken a lot of his previously free time.  Be sure to thank him for all of his hard work as Weasel Shaker – it’s a thankless job a lot of times, but it is essential to having the region operate smoothly.  Bling is our new Weasel Shaker!!  CONGRATS!  Now, get the Q sheet filled and get guys writing their backblasts!!
– #WaveRucker will become an official sub-AO – starting on Wednesday, December 13 at #Warthog.  0430-0615.  4 mile either pre or post ruck (Q’s choice), with a 45 minute RUCK WOD.  Hoser will be AOQ of this!

Aye!
OneCall

Leave a Reply