Year #1 done.
Workout Date:
06/14/2018
QIC:
Franklin
PAX:
Handrail, Billboard, Flash, Stewy, Studebaker, Jingles (Respect), Lombardi, Gino, Little Knob (2.0), Hoser, Bling, Snips, Franklin (QIC)
The Thang:
As I rolled into the AO around 4:35 I saw several familiar vehicles. You guessed it, RUCKERS. Lombardi, Bling, Studebaker, and Hoser were hard at it and nowhere to be seen. After setting up coupons and going on a short pre-run around the lake I arrived at the SF to see several PAX rolling in. Snips made it back for 3 in a row since joining at the convergence Saturday.
1 minute warning
Disclaimer
I shared with the PAX the fact that I had been in F3 for one year now on the 15th. Bling encouraged me with the expectation that you actually start seeing results in year 2. lol. Truth is, I am up about 10 lbs. in the past year. It was time to get to work.
COP
SSH x 20, IC 4 CT
Squats x 10 OYO
TTT x 20, IC 4 CT
Squats x 10 OYO
Windmills x 20, IC 4 CT
Squats x 10 OYO
LBAC x 20, IC 4 CT
Squats x 10 OYO
Imperial Walkers x 20, IC 4 CT
Squats x 10 OYO
The Thang
Indian Run around track one lap followed by a Mosey to field where 1st corner cone and perform 1st exercise listed. Then run to the cone in the center and perform LBCs on the 6. Repeat at all 4 corners until each corner is hit 2 times with both exercises completed. LBCs on the 6 in the center after each exercise the first time and Bear-crawl to each cone for lap #2.
- Cone 1 Exercises
10 Burpees round 1
Big Boy situps round 2
- Cone 2 Exercises
20 Merkins round 1
20 Mtn. Climbers round 2
- Cone 3 Exercises
30 Squats round 1
30 SSH Hops round 2
- Cone 4 Exercises
40 LBC’s round 1
40 Am. Hammers round 2
Mosey over to back parking lot. Do 10 Carolina Dry Docks on the parking lot lines until 5 lines are completed. Bear Crawl between the lines. This was a real crowd pleaser.
Dora
Partnered up for laps of Nascar with one Pax calling out an exercise running laps around the back parking lot while the other one in the PIT AMRAPs that exercise. Rinse and repeat until Q calls time, which seems like forever.
Mosey back to SF.
Mary led by world famous Billboard
Flutterkicks x 5,000 IC 4 CT (ok maybe not 5,000, but that’s what it felt like.
Hold 6 inches for 1 hour. (Another exaggeration, but seriously?)
Heels to heaven x 25 IC 4 CT
COT
Count-o-rama
Name-o-rama
Announcements:
I shared 2 Corinthians 4:18 and shared about 2 friends in tough situations right now.
BOM
Honor to lead.
Aye, Franklin
