Workout Date:





Fergie, Jingles, Snips, Lombardi, Bling, OneCall, Boxcar, Valvano (QIC)

The Thang:

YHC doesn’t like to run, but I also continue to sign up for events with running components.  Most recently, the F3 Custom HTL (with Headgear and Bling).  A week or so ago the Cadre for the event sent out a list of standards to be met – all of which I’m currently lagging behind.  In addition to the running, there are push up, sit up, and pull up standards.  And that’s where today’s #weinke came from.

SSH x 25 IC
TT x 15 IC
IW x 15 IC
Windmill x 15 IC
LBAC x 15 IC
LBAC Reverse x 15 IC
OH Press x 15 IC
OH Clap x 15 IC
Cherry Pickers x 15 IC
SSH x 25 IC

Mosey to the track – 1 lap Indian Run

Now that we’re all warmed up, we’ll do a little more running.
Run 200m (1/2 lap), then 20 Merkins
Repeat x 4 (1/2 mile, 80 Merkins), pick up the 6 and hold plank

Since everyone was voicing how much they enjoyed the running, YHC decided to repeat.
This time, run clockwise
Still 200m, but 20 BBSUs
Repeat x 4 (1/2 mile, 80 BBSUs), pick up the 6 and flutter kick

Mosey to the playground and partner up
P1: 10 pull ups – use the equipment however needed to assist your form since we’re all terrible with these.  Well, except Snips who was showing off.
P2: Hold Plank
Take turns until each PAX completes 40 pull ups

Mosey to the picnic tables
1 Dip, 1 High Knee Step up with each leg
2 Dips, 2 High Knee Step Ups with each leg
Repeat for about 6 minutes – everyone finished about 7 rounds

Mosey to the Virtual Flag and circle up for quick Mary
American Hammers x 20 IC
LBCs x 20 OYO
Floyd Mayweathers x 15 IC
Plank, Right arm up, Regular, Left arm up, Regular for about 1 minute

Time Called!

Count-O-Rama – 8
–  Freed to Bleed -TODAY
–  GrowRuck – SIGN UP
–  Help Snips out on Saturday and get some ice cream from Bubbles – check Slack for details
Prayer requests


Leave a Reply