Plan Bravo

October 17, 2018

Workout Date:

10/17/2018

QIC:

Rousey

PAX:

Rubber, Crankbait, Vitamin-D, Brown Bag (Respect), Skidmark, Redcoat and Quaker (AOQ - not angry today)

The Thang:

Conditions: Mid/high 70s; earlier morning thunderstorms tapering off.

This morning was one of YHC’s routine monthly Qs at his home AO #BombSquad (BS). YHC was monitoring the weather as there was torrential rain storms throughout the evening and into the early morning. YHC/QIC had an epic beatdown planned (in order to keep up with my fellow QIC across the pond/Goldberg’s Q destined to be “ultimate”). However, the rainstorm disrupted the nefarious plan (next time!). So, (you have to be flexible ready to adapt) YHC went with “Plan Bravo” that I think checked all the major F3 boxes.

Welcome to F3, mission, disclaimer and we started the ignition…

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, and Imperial Walkers.
IC 25 reps. of LBACs forwards & back and overhead presses (Quaker AOQ was in attendance and this is mandatory for BS).

Beatdown:

Before the beatdown (and using a concept that another QIC used in a #weinke earlier this Summer), QIC had each PAX find out their rotating partner’s “hospital name” and job profession with a quiz promised at the end.

SEGMENT 1: LAZY DORA
Circuit 1: Partner 1/P1 does 12 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 72.
Circuit 2: (swap partners/SP): P1 does 1 min. 15 sec. Wall-Sit while P2 does Flutterkicks, swap out until total time of Wall-Sits is 7 min. 30 sec. (3 rounds ea.).
Circuit 3: (SP): P1 does 30 Scorpion dry-docks while P2 does Big Boy Sit Ups, swap out until total number of SDD is 180.
Circuit 4: (SP): P1 does 30 air Squats while P2 does Heels to the Heavens; swap out until total number of squats is 180.

SEGMENT 2: KETTLEBELLS (KB; 1 40# and 1 50#)
PAX divide into basically 2 groups with 3 sub-groups each. In each main group: 1 PAX is on a bell, 1 PAX is doing LBCs and the rest are doing a group exercise called out by LBC PAX. Conveyor belt style shifting towards the KB.

1 KB PAX: Does 30 swings (the timer) and then moves to end of group 3 in their respective main group. 2 PAX: Does LBCs waiting on completion of the KB swings then proceeds to moves down and prepares to swing. This PAX also calls out exercises for group 3. Group 3/remaining PAX: shift down towards the LBC and KB station as each PAX completes their 30 reps. We only had time for one complete rotation of the belt.

SEGMENT 3: ONE UP
PAX partnered up one more time. PAX challenged each other (in their groups) on a number of Merkins they’d end the workout with. It’s amazing how 20 reps. becomes 25, 30, 35 etc. when iron is sharpened. Once all the groups were finished, QIC then quizzed each PAX on their partner’s hospital name and profession (as described above) with a 5-burpee penalty. All pretty much passed. 1 did burpees anyway struggling on a last name of their fellow PAX. Lol – I can’t remember my kid’s names half the time.

Time!

COT
Count-O-Rama 8
Name-O-Rama
Praise report/Prayer requests: Spoken (Vit-D’s FIL upcoming surgery and Crankbait’s friend’s spouse in hospital) and unspoken.
BOM by Vitamin-D.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. Lots of 3rd F opportunities with the hurricane/flood recovery efforts.

NMMS: Honor to Q and support BS! 8 strong for a gloomy wet morning. Glad the rain tapered off, but we would have pressed on if it didn’t (I believe that knowing the guys who posted this morning!). Privilege to know more about each PAX I partnered up with. Friendships are gelling here at BS #Shieldlock.

Aye!