• When: 2017-08-05
  • QIC: Brainiac
  • The PAX: Honey Bun (R), Tinkle, Harp, Wonka, Button, Dead Stick (R), Hemingway, Steamer, Kukoc (Stride light and joined in on the COP before having to leave for drill)


A “light” workout

***posted on behalf of Brainiac***

Conditions: HUMID.

Disclaimer-Brainiac

BOM 

COP

  • TTT X 15
  • SSH X 15
  • Imperial Walkers X 15
  • Windmill X 15 IC
  • Calf raises X 15 IC

The Thang

Wood Chipper had originally signed up for his VQ. Starting a new job and going to be out of town with said new job, he decided to “Smartsack” and spend some time with his M. YHC stepped up and took the Q. YHC decided to use a Q from the past that he and 3 other PAX had done before. Sorry Honey Bun!!! So, 2 of us already knew that this was going to be a beatdown! That said, we stayed in the parking lot and used the light poles as “stations”. We started with the light closet to the Shovel Flag and continued up the parking lot to #2 & 3. Turned right to 4, and back down to 5 & 6. We then moved to light pole 7 on our left and back up to 8 and 9 turned right to 10 and back down the parking lot to 11 and 12. This was done OYO so you could really push yourself. YHC was dead last but at least YHC had the excuse that it was the Ruck he was wearing slowing him down!

 

-1st light- Merkins X 15

*Run backwards to 2nd light pole

-2nd light- Carolina Dry Docks X 15

*Run backwards to 3rd light pole

-3rd light- Burpees X 15

*Carioca to 4th light pole

-4th light- 180 Jump Squats X 20

*Bear Crawl to the 5th light pole

-5th light- Ballerina Toe Squats X 20 IC

*Bear Crawl to 6th light pole

-6th light- Monkey Humpers X 20 IC

*Lunge to 7th light pole

-7th light- American Hammer X 25 IC

*Crawl Bear to 8th light pole

-8th light- Flutter Kicks X 25 IC

*Crawl Bear to 9th light pole

-9th light BBSU X 25

*Bunny Hop to Light pole # 10

-10th light- Overhead Claps X 30 IC

*Run backwards to 11th light pole

-11th light- Moroccan Night Clubs X 30 IC slow count

*Run backwards to the last light pole

-12th light- LBAC 30 forward and 30 backwards IC

 

*Mosey back towards #1 stopping at each speed bump to perform exercise:

-Speed bump #1 Iron Crosses X 25

-Speed bump #2 Alphabet (all caps)

-Speed bump #3 Reverse crunch x 25

 

RINSE AND REPEAT until YHC calls time!

 

YHC called time with about 5 min left so the PAX could mosey back around to the light poles and help YHC remove all of the signs he had taped onto them. Everyone then moseyed across the parking lot and back to the shovel flag.

 

YHC appreciates all the PAX who posted today and allowed YHC to “lead” them! Great work men!! It is great to see PAX really push themselves for there betterment.

 

COT, Counterama, Name-o-rama, BOM, Prayer

 

Announcements

8/11-3 – F3 Dad’s Camp

8/19 Snake Pit 3 Year anniversary
8/26 – Stomp the Swamp
9/8-9 – BRR
11/11 – Lexington Half, 5K, 10K
12/15 – F3/FiA Christmas Party

 

Prayer Request

6 Foot, his brother and brother in law

Celine

Misty and his family

Kukoc’s M- Back in nursing school (Prayer and praise)

Wonka- Son to arrive in 2 weeks!!!!

F3 Nation

Unspoken