7 PAX rolled out of the warmth of their good ole fartsack this morning and decided to post for another great workout at #sandlot. YHC was happy to be on the Q, after taking some time off. But honestly struggled a little to think of something new and exciting for the PAX. Recently there have been some PAX stepping up for their VQ, and as a result, making Sandlot and the workouts more exciting, with some new flavor! Putting the pressure on Veteran Qs like YHC, to step it up a notch. So to the old playbook YHC went.
Disclaimer given.
The Thang:
Jog through parking lot and circle up in back parking lot by tennis courts. (Seems to be a new favorite spot for COP)
COP:
SSH x 20 IC (it was cold, so had to warm up quick)
Imperial Walker x 20 IC
Squats x 10 IC
Lunges x 10 IC
Big Boys x 20 OYO
Prone Row x 10 IC (A new fav for Prairie Dog!)
Flutter Kicks x 10 IC
Line up at end of parking lot for BLIMPS
Run large circle around the back parking lot (approx. 100 meters). At the end of each lap, perform exercise. (Sorry Honey Do. I’ll try and be more creative next time!)
Lap 1 = 5 Burpees
Lap 2 = 5 Burpees, 10 Lunges
Lap 3 = 5 Burpees, 10 Lunges, 15 Imperial Walkers
Lap 4 = 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins
Lap 5 = 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks
Lap 6 = 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats
Mosey over to playground
AMRAP for 3min. 10 Pull-Ups and 20 Dips
AMRAP for 3min. 10 deep squats and 10 Decline Merkins
Move over to the wall
Wall sits for 2min. w/ overhead arm claps IC x 20
Wall sits for 2min. w/ alternating one leg raise
Balls to the wall w/ 20 count hold
Mosey over to back parking lot
Burp and Merk to 10 with a twist.
starting at one end of parking lot, perform 1 normal burpee, then run to other end of lot (approx. 40meters) and then perform 1 burpee w/ 2 merkins. Run back to other end of lot and perform 1 burpee w/ 3 merkins. Continue this until 10 merkins with 1 burpee have been completed!
Mosey back to other end of parking lot for COT/BOM
COT/BOM
Announcements:
Happy Hour this Thursday January 7th 6pm at Beef O Brady’s on Hard Scrabble Road. The location of Happy Hour may change, but the date will be the last Thursday of each month. This is a joint effort with Sawmill. It’s an effort to bring us all together for a little fellowship (that 2nd F we often overlook), outside of our normal workouts. Hope to see you all there.
NE Convergence will be held at Sandlot this month. Home turf. YHC has signed up for the Q. But honestly, I’d like to get some new blood to take charge of it. So what do you say!? Let YHC know. Remember, you can get someone to co-Q it with you, to make it a little easier. Or YHC would love a co-Q!
Palmetto 200 is ever so closely approaching. No better way to get those extra miles in by showing up to Prowl. Meeting at the Sandhills movie theater Mon,Wed,Fri at 0530.
Moleskin:
On a personal note I wanted to thank you guys for your support while I was out for two weeks, during the holidays, dealing with the death of my Dad. It was a very rough Christmas with out him. We had so much to deal with. His death was very sudden and unexpected. I had a rough time getting back to my normal routine. To be honest, I still do. But knowing that you guys are our there working out, made it a little bit easier to get back to it. You were holding me accountable and it forced me to get off my butt and get back to it. B/c it’s pretty easy to fall into a slump after dealing with a loss like this. Thank you for your patience and support. I appreciate you all stepping up! It was an amazing feeling to come back to my first workout. I appreciate the compassion, genuine concern and support each of you showed to me! The prayer at the end of the work out was touching. The prayers you all said for my family mean a lot! Thank you. I appreciate each and every one of you. No Gym Membership will ever offer any of these things! Thanks for all that you do, to make F3 and Sandlot what it is! See you in the gloom, soon!
Aye,
Senator