Yesterday afternoon I noticed that Juice was on the Q sheet. Knowing he had a lot on his mind this week, I asked if he wanted me to take the Q duties off his plate. He did and it was soon announced that there was a “surprise Q” for Tuesday’s bootcamp. Well YHC likes surprises too, so I made the whole workout a semi-surprise for all. 4 met for SL, 8 for BC.
Weather: nice an cool, a little cloudy.
1 minute warning (the Q surprise was over), welcome, disclaimer, prayer.
Mosey to the block pile and grab a block, mosey over to the hexagon/octogon/benches. While moseying there was mention of no warm-up, someone needed to loosen up with some thru the tunnels, and there was no side straddle hops. So when we got to the benches we did a warm-up consisting of:
- 1x TTT
- 1x SSH
There was couple weird looks and comments as most of the PAX continued to count. But… they got their warm-up.
So to make the workout a surprise I laid out 2 bags, 3 pens and lots of paper slips. Everyone was to write down 3 numbers – their birth month (1-12), their birth date (1-31), and their age (27-48). We did get a birth year of 1990, but there was no way I was going to do 1990 of anything! Then everyone wrote down 2 of their favorite/worse/least used exercises that could be block/bench/body weight based. The numbers went into a bag. The exercises went into a bag (I already had a handful in there). We did 6 rounds pulling out 5 numbers with 5 exercises. Whatever was drawn was the quantity of exercise. Surprise!!! Here is what happened in random order:
- 26x Turkish Getups
- 24x Incline Merkins
- 9x Decline Shoulder Taps
- 2x Double Merkin Burpees
- 31x LBCs
- 7x Block American Hammers
- 12x Incline Merkins
- 20x Dips
- 35x Monkey Humpers
- 31x LBCs
- 10x Decline Merkins
- 24x Dips
- 22x Step Ups (11 each leg)
- 1x Block Bent Over Row
- 10x Block Overhead Presses
- 26x Turkish Getups
- 24x Incline Merkins
- 9x Decline Shoulder Taps (alt arms)
- 2x Double Merkin Burpee
- 31x LBCs
- 26x Lunges (13 each leg)
- 27x Dips
- 9x Double Merkin Burpee
- 34x Gas Pumps
- 34x Decline Shoulder Taps (alt arms)
- 9x Elf on the Shelf
- 5 more exercises which I didn’t get a picture of (but you get the picture)
We returned the blocks and met back at the shovel flag for the:
Count-o-rama, Name-o-rama, announcements, prayer, devo (by Juice).
Announcements:
- 12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party (vote for
- 1/6 Harbison 50K
- 1/27 GrowRuck Weekend
- Pennyworth – ? program, 5 month, daily bible readings, all men, if interested another starting up in January.
Prayers:
- All – prayers for Juice and his family with the passing of his grandmother.
- Pow Pow – cousin Shane, cut fingers in table saw.
Devo: