Conditions: A warm 73 degrees, but less humidity.
The Thang:
No FNG’s
Disclaimer
Prayer
Pledge of Allegiance
Warmup: Warmed up with 62 reps of various exercises:
- Through the Tunnel – 10 IC
- Windmill – 10 IC
- Side Straddle Hop – 10 IC
- Little Baby Arm Circles – 10 fwd, 10 reverse – keep arms up
- Overhead Clap – 10 IC – keep arms up
- Turn & Bounce (8 count) – 10 IC
- To get to the magic number of 62… – 2 burpees
Workout: I used my F3 workout deck of cards at Boneyard on Saturday, but thought I should mix it up a little for The Stand, so I was planning on bear crawling for 62 seconds instead of walking, but with an odd number of PAX, that wouldn’t work out so reverted to the 62 seconds of walking, but threw in Curls, Overhead Press, Tricep Extensions and Overhead Carry while we were walking to make it a little more challenging. The workout consisted of pulling a random card from my pocket. Do AMRP for 62 seconds, or do 62 reps IC, then walking with the block for 62 seconds.. then rinse and repeat. We got through the following 11 cards (may not be in the exact order):
K♥ – Mountain Climber (62 seconds)
A♦ – Arm Circles (31 Fwd, 31 Rev, IC)
6♣ – Low Plank (Hold 62 seconds)
J♥ – Plank Jack (62 seconds)
Q♦ – Diamond Merkin (62 seconds)
4♦ – Carolina Dry Dock (62 seconds)
K♣ – American Hammer (62 I.C.)
4♠ – Alternating Side Squat (62 seconds)
6♠ – Jumping Lunge (62 seconds)
3♦ – Chuck Norris Merkin (62 seconds)
A♠ – Calf Raise (62 seconds)
Count-O-Rama
Name-O-Rama
Announcements:
- October 13, Dam Tri
- November 2, City Ruck
- November 10, Cheech 10K
- November 17, Hairy Bison
- December 14, F3 FiA Christmas Party
Prayer Requests:
- 6 ft. Under
- Brainiac & Carley
BOM