Clipboard and Hanging Chad decided to double their collective efforts and have a quality beatdown, Qing both the Go Ruck & Graveyard. The Qs did not expect that these efforts were going to be on the coldest morning pax have seen this fall. However, there was excitement to get moving and get the blood flowing. Pax were layered up, but QsIC knew that those layers would soon be shed and Pax would be gasping for air.
Hanging Chad introduced the pax to a new crowd pleaser … Fly Jacks. Pax immediately began laughing on the demonstration, even heard a few compare it to cheerleading. There was no laughter once the pain began and Fly Jacks left most sucking wind (and that was just the first exercise). Clipboard & HC had plenty left in the arsenal to make sure, as one Pax tweeted later, the pax were gassed after 60 minutes.
Wiggles also made his reappearance from the injured hammy with nothing but his usual smiles. He probably chose a poor date for return as this workout was all about hammering the legs. Nonetheless, great to have you back Wiggles!
Weather: 28 degrees. Cold, cold, cold. With an early morning spotting of the Big Dipper.
The Thang
Mosey to the track field, lap around the field, circle up.
COP
Fly Jacks x 18 IC
Mt. Climbers x 18 IC
Plank Jacks x 18 IC
Ski Abs x 18 IC
LBC’s x 18 IC
Flutter Kicks x 18 IC
Merkins x 18
Burpees x 8
Mosey to the track. A Clipboard special was reintroduced to pax.
Timed 1 mile run. Clipboard offered to give up the co-Q if any pax beat Hanging Chad.
Completion of 1 mile run, plank, some merkins and other stuff while pax continued to encourage those still completing.
10 second count for a breath of cold air.
Mosey to Gator Stadium field.
Line up on the goal line and partner up (SIZE MATTERS, it always does, but particularly for the next set of exercises).
Dead man carry to the 50 yd line.
Switch partners
Dead man carry to the opposite goal line.
Plank
Fireman carry to the 25 yd line.
Switch partners
Fireman carry back to the goal line
RINSE & REPEAT
People’s Chair (2 min) Added twist. Silent prayer was added for someone on your heart.
One Mile Indian Run, with 100 squat jumps & 40 burpees.
2 line were formed. Indian run 5 laps (together)
Each half lap 20 squat jumps
Opposite half lap 8 burpees
(x 5 laps)
While the sun was fully out at this point, many pax were beginning to see stars, at least maybe the North Star.
10 second breather count
People’s chair (2 min) Silent prayer continues
Balls to the wall (1 min)
Mosey back to the shovel flag.
COT
16 pax, no FNGs (because that would be crazy when it’s below freezing). Pax continue to improve their 1 mile run times.
Timed 1 mile run results:
https://docs.google.com/spreadsheet/ccc?key=0AhHco_4u69AsdDhGZUIyYTdHT2NpcUhPNXU0YkhKZ2c&pli=1#gid=4
Announcements
Go Ruck challenge this Friday night.
Prayers
Continued prayer for Walker and Nail Pops family. F3 brothers participating in Go Ruck.