• When: 2018-03-06
  • QIC: Brick
  • The PAX: Meatball, Gravedigger, Iron Mary, Irrev, Stalker, Chuckwagon, Cooter, Honey Boo Boo, Hoist, Slumlord, Mercy Rule, Pawn Star, Wayward Son, Tribe, Inspector Mom, Brick


Gloveless Brick Workout

Lexington, SC / By / March 6, 2018 /

One Minute Warning

Prayer:

Disclaimer:

A little more complaining than normal today (and a lot less mumblechatter), so I will assume that all 16 Paxs got better today for this core, high-intensity work!

The weather: 51 degrees and cloudy

COP:

Side straddle hop x 25 IC

Burpees x 10 (on-your-own)

Squats X 20 OYO

Little Baby Arm Circles (front and back) x 15 IC

Merkins X 20 OYO

Mosey to soccer field

The Thang:

Partner up on Goal line.

1st Circuit:

  • P1: 3:1 Bearcrawl-Merkins (3 bear crawl steps then 1 Merkin) for 30yds and back
  • P2: Hold High-Plank
  • Flap Jack
  • 100 yd sprint (70-80% of max)
  • 20 Squats
  • 100 yd sprint back to start

Rinse and repeat X2

2nd Circuit

  • P1: Broad Jump Burpees for 25yds and back
  • P2: Big Boy Situps (AMRAP)
  • Flap Jack
  • 100 yd sprint (70-80% of max)
  • 20 Squats
  • 100 yd sprint back to start

Rinse and repeat X2.

3rd Circuit

  • P1: 3:1 Plank-Walk with Merkins (3 plank steps and 1 Merkin) for 25 yds and back
  • P2: American Hammer’s (AMRAP)
  • Flap Jack
  • 100 yd sprint (70-80% of max) (Slum Lord and Iron Mary=100%, Great effort!)
  • 20 Squats
  • 100 yd sprint back to start

Rinse and repeat X2.

Note: That was a total of 12 100 yds sprints.

Circle up:

  • Merkin/Plank Circle: Everyone start in High-plank position while 1 Pax does 5 merkins. Continue around circle until all 16 Paxs get their merkins in.
  • Flutter Kicks X25 IC
  • Hold Plank 1 Min
  • LB Crunches X 50 OYO (Somebody thought this was funny)
  • Mountain Climbers X 25 IC

Announcements:

  • Message from Ken Doll about mentoring program as follows:

“Gentlemen, I talked on Saturday about an F3 school mentorship program. I’m getting a lot of interest & a couple of schools in our district have reached out for help. Any commitment from a pax would be about 30 minutes with a student 1-day per week. Mentoring could be reading to some elementary aged kids. Some higher risk kids may just need someone to talk to. It would vary from school to school. I strongly feel we can make a huge impact here. Ideally, we’d reach every school within our footprint that is interested in our help. Who would be interested in helping? Ken Doll”

  • P200 is coming. Looking for Alternates

Prayer Request:

  • Mercy Rule’s Co-worker (and her unborn Baby)
  • Pawn stars Groin injury.