In case you have not heard, one of our fellow F3 Columbia brothers, Sean “Robber” Rankin, was received the Mungo Homes Community Builder award for his amazing work with the Oliver Gospel Mission and F3 Nation. Seriously, if you have not posted to The Mission workout – you are doing it wrong. YHC was there Saturday to see WIS TV present him the award and it provided the inspiration for today’s work. It went: Mungo Homes > Community Builder > Build homes > Bricks > Run/PT with Bricks! Genius.
Conditions: mid-50’s and foggy
The Thang:
COP –
SSH IC x 20
Squats IC x 20
Arms Circles IC x 15 each way
Imperial Walkers IC x 20
Overhead claps IC x 20
Grab two bricks per man and mosey out to edge of parking lot (the pax would carry the bricks while running the entire workout – 1 mile)
Brick Merkin set OYO:
Normal x 10
Wide x 10
Small x 10
Decline x 10
Brick Ab set OYO:
Big Boy Situps x 10
Windshield Wipers x 10
Iron Cross x 25
Brick Leg set OYO:
Squats x 20
Lunges x 20
Frog Jumps x 20
Brick Arm set IC:
Curls x 20
Arm raises (side and front) x 10
Curls x 20
Tricep x 20
Plank on bricks:
Regular
Right brick up
Left Brick up
Left/right leg
Regular
Peoples Chair with shoulder press
Wall planks
Balls to the wall
Rinse and repeat
Mosey to brickpile, return bricks
Plank-o-rama until time
COT with Brickpile
SCORE, by definition, is not a run group. However, getting some cardio along with some strong PT is good for the soul. Excellent job by all the Pax carrying bricks for a mile run and some tough PT.