The goal of a Boneyard Q should always be: Make them wish they were running. While we got in some good cardio, this non-running AO once again left the 3 faithful wanting some sprints and transition moseys.
Conditions: 32 degrees
The Thang:
Disclaimer
Prayer
Split off from Crypt
COP at Helipad
Kindly asked the pax to hold plank between each exercise
Plank jacks x 12 IC
Merkins x 12 IC
Mt Climbers x 12 IC
Rock Hops x 12 IC
Peter Parkers x 12 IC
Parker Peters x 12 IC
Burpees x 12 OYO
Mosey to weight room area
Line up at a parking stop
40 toe taps
20 merkins
30 toe taps
15 merkins
20 toe taps
10 merkins
10 toe taps
5 merkins
50 toe taps
Bear crawl across parking (about 50 yds)
50 toe taps on curb
Mosey to weight room
AMRAP for 10 minutes, station to station
5 dips on dip bars
2 pull ups
5 incline merkins on tires
5 tricep dips on tires
5 decline merkins on tires
5 shoulder presses with bar bells
Curls with bar bells
12 IC
10 IC
8 IC
Mosey back to helipad
Prisoner lunge length of helipad
20 squats
Prisoner lunge back
20 squats
Bear crawl length of helipad
20 squats
Bear crawl back
20 squats
Mary
Flutter kicks x 20 IC
LBCs x 20 IC
Oblique crunches (left side) x 20 IC
Oblique crunches (right side) x 20 IC
COT, BOM
Devo by Ken Doll: Proverbs 16:3 “Commit to the Lord and he will establish your plans”
Moleskin:
-YHC is always impressed by Say What’s grit and determination as he fights thru his hip injury. While perfectly healthy men lie in bed thinking about posting, Say What is out there 3 days/week fighting to get back to his pre-injury health. That’s true F3 spirit.
Announcements:
-LRAH 2/28
-1 Year Anniv Convergence 3/7 at Graveyard
-Ultimate Challenge Mud Run 4/11
-F3/FiA GORUCK Custom Light 5/1