CONDITIONS: 40 DEGREES – COOL – CLEAR
16 PAX POST AT SHAWSHANK FOR A THANKSGIVING TRIPLE Q WORKOUT. PICTURE DOESN’T REALLY GO WITH THE TITLE BUT IT WAS FUNNY.
THE THANG:
COP LED BY YHC:
25-SSH-IC
20-LAC’S-IC-10 EA ARM
10-JUMP SQUATS-OYO
PAX LINE UP 10′ OFF SIDEWALK
FLIP-FLOP CIRCUIT
EXPLANATION: AT THE GORUCK CHALLENGE CADRE GEOFF LED TEAM WHITE IN THIS ROUTINE. THE PAX MUST ALWAYS FACE THE CADRE. ON YOUR BACK MEANT LAYING DOWN LOOKING AT THE CADRE. WHEN HE TOLD US TO GET IN MERKIN POSTION YOU FLIPPED AROUND AND CONTINUED TO FACE THE CADRE. OF COURSE WE DO NOT HAVE CADRE’S SO YHC NOMINATED THE LIGHT POLE TO BE OUR CADRE.
THE ROUTINE WENT FOR APPX. 15 MIN. IN ROUGHLY THIS ORDER:
ON YOUR STOMACH-10 MERKINS-IC
ON YOUR BACK-10 FLUTTER KICKS-IC
ON YOUR STOMACH-10 MERKINS-IC
ON YOUR BACK-15 LBC’S
ON YOUR FEET
ON YOUR STOMACH-10 MERKINS-IC
PLANK-O-RAMA
LOW CRAWL TO FIELD LINE
BEAR CRAWL TO FIELD LINE
REVERSE
BEAR CRAWL BACK TO SIDEWALK
ON YOUR FEET-SSH-25-IC
Q TURNED OVER TO BUZZSAW
MOSEY TO BRICKPILE
LINE UP ON GOAL LINE
BEAR CRAWL WITH BRICKS TO 50 YARD LINE
LUNGE WALK WITH BRICKS BACK TO GOAL LINE
20-MERKINS WITH ALT. ARM RAISES
MOSEY TO HIL FOR JACOBS LADDER
10 SQUATS BOTTOM OF HILL
RUN TO TOP AND DO SINGLE BURPEE
9 SQUATS AT BOTTOM – R&R UNTIL DONE
Q TURNED OVER TO CHINSTRAP
CIRCLE OF MARY WITH BRICKS
25-RUSSIAN TWISTS-IC
25-FLUTTER KICKS-IC
10-BBSU’S-OYO
SIX INCHES, FORTY FIVES, ROSALITA CIRCUIT BY Q
20-IRON CROSSES-OYO
MOSEY TO HILL
TUNNEL OF LOVE UP HILL – TWO ROTATIONS
PUT UP BRICKS
MOSEY TO SHELTER
MOLESKIN:
PAX WORKED HARD TODAY. TRIPLE Q WORKOUT WAS FUN AND PAX DIDNT KNOW WHAT TO EXPECT. YHC WASN’T EXPECTING BUZZSAW TO CALL BEAR CRAWL WITH BRICKS. AFTER GORUCK THEY DIDN’T SEEM THAT BAD THOUGH. THE BASELINE WAS SET. GREAT FUN WITH ALL THE PAX. YHC IS THANKFUL FOR EVERYTHING THE LORD HAS PROVIDED, ESPECIALLY F3 PAX.
FNG’S: WELCOME TO TWO TRAVELING FNG’S NOW F3 PAX.
PATRICK JORAY-58-JACKSONVILLE, FL-CHEMICAL SALES-TOXIC
GARY LIBERTY-35-LAKE CITY, FL-TRUCK DRIVER/BROKER-LADY LIBERTY
ANNOUNCMENTS:
LEXINGTON F3 CHRISTMAS PARTY – SIGNUP AND FILL OUT SURVEY
FAMILIES HELPING FAMILIES TOMORROW – TUNE IN TO SEE TURNBUCKLE – THE “FACE” OF F3!! GOOD JOB.