• When: 12/10/15
  • QIC: Turtle
  • The PAX: Turtle, Misfire, Garnish, RA, Chop Shop, Collar, Boo Boo, Detour, McNugget

Hammer takes a tour

My apologies for the late backlist!!  Work has been crazy, wife has been out and I just plain forgot…  Now, down to business.  Our scheduled Q (Chaser) had to cancel last minute due to a calf injury.  I was happy to step in.  I’ve been out of the gloom for 2 weeks with sick kids and sick me.  It was great to get back!  Here’s how it went.

Conditions:  Upper 40’s & clear – Nice weather for a little run

The Thang:

While still in COT the first exercise was called

10 jump squats OYO – go low jump high

10 jump lunges OYO – 5 each leg

10 burpies

10 hand release merkins

Rinse & Repeat x 3

Next we started a 1.3 mile trek up Bethel Church rd stopping along the way for a few pain station. The PAX stayed together

1st stop:


20 freddie mercury’s OYO

20 Merkins OYO

20 BB Situps OYO

2nd stop:


20 mountain climbers OYO

20 Merkins OYO

20 BB Situps OYO

3rd stop:


20 jump squats OYO

20 merkins OYO

20 BB Situps OYO

Enter Satchel Ford Elementary playground and split up into 3 teams

Team 1: 10 pull-ups

Team 2:  10 dips on parallel bars

Team 3:  10 Derkins

Teams rotated between stations.  Each team completed 3 rounds

Mosey from the playground to the front of the school.  If you’ve ever been there you know there is a long cast iron pipe rail that separates a wide sidewalk.  it’s about 4 feet high.

Team 1 leaps back and forth over the bar 5 times

Team 2: plank

Team 3: 6 inches

Teams rotated and completed 2 rounds each

From there we started the 0.7 mile trek back to COT.  We stopped once along the way:

20 BB Situps

20 Merkins

20 Jump Squates


Jail break about 0.5 miles back to COT.  We made it just in tine.


Great work by everyone.  Like I mentioned, I missed 2 weeks of boot camps before this one.  I don’t know exactly what it was that got me, but I’m sore!  It’s a good reminder of how quickly you can lose it!  Everyone has to miss a day here and there, but if you’re healthy & in town, POST!!


F3 Christmas Party Dec 15th.

That’s about it for now…


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