• When: 2019-04-04
  • QIC: Timber
  • The PAX: Pothole, Skipper, Abby Wambach, Harper Valley, Wojo, Schrute, DuFresne, Big Load, Bolt, Mayplant, Cornwallis, Sacajawea, Crackhead, Neon, Mayplant, Backdraft(FNG), Gameplan, Flight Risk, Whaler, Timber, Stats


Back in the Saddle

Weather:  47 degrees and clear

Intro: It’s great to be back as Q of F3 Camden.  After a break from action with back issue, YHC thanked the brothers that led the Training Wheels workouts, Schrute, Cornwallis, and Big Load to name a few.  Those workouts were timed perfectly for me as an avenue to get back to regular F3 workouts with confidence.  I showed off some basic lower back stretches that really got the mumblechatter going.  The fellowship was awesome this morning and the faith was strong with Mayplant leading the BOM.  I’d like to welcome (FNG) Backdraft to the group.  I noticed him working hard until the end.  Thanks again for everyone’s support as injuries are no fun.  It was an honor to lead once again.

 Disclaimer

Warm up:

Mosey via street to tennis courts

-Back Stretches- single knee to chest, double knees, Hip stretches
-SSH IC x 20
-Merkins IC x 10
-Copperhead Squats IC x 15
-Arm Circles IC x 15
-LBC’s IC x 15, Reverse 15
-Burpees OYO x 5

Indian Run To Pine Street Hill

Not So Lazy Dora

-100 Merkins (P1 does 10 while P2 holds plank: then P2 does 10 while P1 holds plank; total for the group 100 – 50 ea.)

Both run to bottom of hill 10 SSH’s and back up

-100 Squats (P1 does 10 while P2 holds Al Gore: then P2 does 10 while P1 holds Al Gore; total for the group 100 – 50 ea.)

Both run to bottom of hill 10 SSH’s and back up

-100 LBC’s (P1 does 10 while P2 holds 6 inches: then P2 does 10 while P1 holds 6 inches; total for the group 100 – 50 ea.)

Both run to bottom of hill 10 SSH’s and back up

-100 CDD’s (P1 does 10 while P2 holds Low Plank: then P2 does 10 while P1 holds Low Plank; total for the group 100 – 50 ea.)

Both run to bottom of hill 10 Burpees and back up

-100 2 Count Flutters (P1 does 10 while P2 holds 6” Legs Spread: then P2 does 10 while P1 holds 6” legs spread; total for the group 100 – 50 ea.)

Indian Run Back to Park

Crazy 8’s

-8 minutes AMRAP doing exercises at the cones and running between the stations.  The cones were set up in a figure 8 pattern with 5 burpees at the intersection (Lamp Pole).  Comeback music provided by ACDC and Aerosmith.

Cone 1:      10 Merkins

Cone 2:      10 Lunges

Pole:            5 Burpees

Cone 3:      10 CDD’s

Cone 4:      10 Squats

COP

Ball of Man (Mayplant)

Announcements: 

-Clinic Classic approaching April 27.  Please sign up (Sacajawea),

-Schrute is Dancing with the Stars a Fine Arts Center Fundraiser.  Advertisements are available and due by Friday, April 5.  Please contribute or purchase a ticket by April 12th. (Schrute)

-Prayer request for Greg Riley, Coug’s father in law, who had an accident and is in ICU. (Wojo)

-Prayer request for Fight Risks’s wife, Lauren, who is undergoing a medical procedure today. (Flight Risk)