In our continuing series of honoring the #HIMs and #UTPs of F3 Lake Murray, today 20 pax commemorated Travis Goings a/k/a Moose. Moose is a staple of Depot and is a frequent leader of workouts at this AO. The hallmark of his Qs are Simple, Not Easy. As well, Moose is a fixture on the #CSAUP relay race circuit. Accordingly, we married the two this morning for a Simple, Not Easy workout with a lot of running.
Conditions: 77 F; Dry but very humid.
20 SSH (IC)
10 Merkins (IC)
15 SSH (IC)
5 Merkins (IC)
10 SSH (IC)
Mosey to the track.
One exercise per lap. Doing the prescribed number of reps at each “corner” of the track, starting at the top. Total of 4 stops along the track.
Exercise 1: Squats x 15 per corner for a total of 60.
Exercise 2: Merkins x 15 per corner for a total of 60.
Exercise 3: Big Boys x 15 per corner for a total of 60.
Exercise 4: Plank Jacks x 20 per corner for a total of 80.
Exercise 5: SSHs x 25 corner for a total of 100.
Exercise 6: Pull ups 10 at the pull up bars. Pull ups with or without the band.
Exercise 7: Iron Crosses x 15 per corner for a total of 60.
Exercise 8: Burpees x 10 per corner for a total of 40.
Exercise 9: LBCs x 20 per corner for a total of 80.
Exercise 10: Flutter kicks x 20 (double count) per corner for a total of 80.
Extra: Tire flip around the entire track working in teams of three. Very good team work.
Congrats to Tentpole who completed all 10 rounds. Lunch Lady, among others, we’re far behind.
The standard today was 8. If you completed 8 rounds, you met the standard.
Simple, not easy. What are your questions at this time?
Depot will meet at Speed Trap on Tuesday at 0515 in support of Kitty Litter.
FCA kickoff this morning in Chapin at 0900.
Camping trip: See the preblast for detail.
Prayers for Lap Dog and his family and Arrears and his friends and their families.
F3 Ocho at 0730 today, tomorrow night at 2000.
There were a lot of reps today. As well, there were a lot of reps this week during Week 0. Be the pax that does the reps. All of them. No matter how long it takes. Do the work. When you let off and skip the reps, people notice. You disrespect the workout and those who are doing the work. You also either create the suspicion in others’ minds (or confirm those suspicions) that you’re the type of person who takes short cuts. Moreover, when you let off, you give others the license to do the same. How you do anything is how you do everything.
Also, remember Pothole and Spano are watching and silently judging.