While planning this workout I read back through some previous back blasts. I had forgotten that I Q’d at Woodshed on Valentine’s Day two years ago. I thought I might just repeat that workout, but after re-reading the back blast I think we shared our feelings a bit too much that day. Never one to dwell in the past I figured the best way to show love for a brother is to give him a good beat down and make his abs sore. Here we go!
Plank it up for disclaimer and instructions.
Follow me to Circus Maximus!
Parking lot Merkins around the Circus Maximus. While running across parking lot drop and do a Merkin at each painted line of the parking spaces. (heart rate and breathing quickly red lining)
Flutter Kicks at the marquee sign until the 6 arrives. Jog it back around for round 2.
Parking lot Jump Tucks followed by SSH at the marquee sign until the 6 arrives. (Q can barely breath to count cadence at this point) Jog it back around for round 3.
Parking lot Overhead Air Press while walking to marquee sign. Overhead Claps IC x 30, LBAC IC x 30. Whew!
Mosey to front of school
Bear Crawl across parking lot / jog it back around for Lunge Walk.
Lunge Walk across parking lot / Prisoner Squats until the 6 arrives. (Really feeling the love at this point)
Mosey to big wall near basket ball court
Partner 1 wall sit. Partner 2 run to playground for 5 pull ups, 10 merkins, 15 squats, 20 LBC’s. Run back to wall, tag your partner. Flip- flop and AMRAP until Q says recover.
More planking followed by Bird Dog Crunches 20x each side.
Mosey to small hill near baseball field and tennis courts.
Between partners complete 50 Big Boy Sit-ups facing uphill followed by 50 Iron Crosses feet downhill. These really sucked and I got a back full of the prickly balls. Wait, what?
Mountain Climbers facing uphill IC x 30.
Jail break back to shovel flag.
COT and BOM.
Moleskine: February marks three years for me participating in F3. I’ve done some relay races, Go Ruck events, and other CSAUP things that I never could accomplish on my own. I’m damn glad to be here and proud to call all of you brothers. Thanks for pushing me to get better.
Announcements: Free Airshow at McEntire ANG in May promises to have pyrotechnics and air demonstrations. Great for the kiddos! Apache has the details.