1 Pint Down

AO: Warthog

Conditions: 42 degrees and clear 

Took on this Q as a request from AOQ, Fergie!  He’s had a strong lineup lately so I knew I would have to bring a solid beatdown…then I realized I was donating blood the day prior and had a date night scheduled so let’s see how this goes.  I went on a recruiting tour for PAX to join in and knew we would have a good crew!

2 Minute Warning

Intro and Disclaimer – This is when Shoeless pointed out that a few of us are a pint short of blood today. He and I also ended up with the cold towel and apple juice treatment during the blood drive so I was already on it!

SSHs until SpinalTap and Manziel get to the circle

Mosey to the bridge

WarmUp

IW x10 IC

Windmill x15 IC

TTT x15 IC

LBAC x15 IC

R-LBAC x15 IC

OVP x15 IC

SealClaps x15 IC

IndianRun East along the lake take a right after Savannah’s Playground then left behind the houses along Air Force Ln and Right on Emmens Ave to the batting cages.

Hold plank 1:15

Explain the workout

AMRAP each exercise for 45 seconds with a 10 second break:

Plank – 1 Minute

SEAL Jacks

High Knees

Squats

Lunges

Imperial Walker Squats

Reverse Lunge

Run to the tree and back (about 50 yards each way)

Merkins

Mountain Climbers

Mike Tyson’s

Peter Parker’s

Plank Calf Raise

Parker Peters

Run to the tree and back (about 50 yards away)

LBCs

FlutterKicks

American Hammers

Hello Dollys

BBSUs

BoxCutters

Hold Plank – 1 Minute

Mosey to the track

Repeat the same exercises with no planks or running in between for 30/10 (seconds)

We made it to FlutterKicks when time was called.

COT

8 PAX (Bling had to cut out early to be at the start of the Festive 4 Miler.  Market Research?  Espionage?  

Prayers – PAX dealing with mental battles.  Families with illness.  Loved ones lost.  First responders – Border Patrol has seen at least 5 suicides in the last 3 weeks.

Heard a few moans and groans out there today so that is usually a good sign…usually.  I decided against the coupon and weight circuit I had planned…partly because of the blood drive and partly because I didn’t load the coupons. But I think I put together a solid beatdown and I hope everyone got what they came for!  

This is a festive time of year as we celebrate Christmas and the coming New Year!  This can also be a very difficult time for many.  Take care of your families and 2.0s and please keep your F3 brothers close!  Reach out to those that we haven’t seen.  The great thing about this brotherhood is that we have the support network.  Those lines of communication work both ways so if you have something on your mind, reach out to a brother!  My number is 843.655.1793.  

Always an honor!  

-Headgear out!