written by PomPom
18 pax posted at Graveyard for a core infused workout with a few “Jaws” quiz questions along the way to keep the mood happy, well except when they got the questions wrong. I apologize to my F3 brothers for the workout mistakes, but with time we will get them eradicated. I appreciate your willingness to over look them during the workout.
we gathered by the flag pole to count off, discuss the disclaimer and have a prayer.
Mosey to the end zone for a warm up
20 each of the following:
Side straddle hop
LBC
merkins
The Chinook
Plank Jacks
Reverse crunch
Windmill
Thru the tunnel
form up in a column of 3’s for a cadence lead stroll around the field to get the heart going.
“Seen an old lady walking down the street” – this was for Ranger, but he was elsewear….
Circle up in the field
air chair 3 x 1 min with 20 second recovery
JAWS trivia – What was the first victims name: Chrissie Watkins – missed by the group, penalty
Body builders x 10 instead of 5 OYO
Back plank 3 x 1 min with 20 second recovery
Move to the wall for incremental Balls to the wall – In cadence
5 reps at three different angles- HOLD IT, Recover
Move to the center of the field
banana – superman (was supposed to be “your gonna need a bigger boat, canoe” – my bad)
3 x 1 min with 20 second recovery
JAWS Trivia #2 What was the brand of beer Quint was drinking on the Orca? Narragansett – no correct answer equals:
Imperial Squat walkers x 20 instead of 10 in cadence
Booyah Merkins
partner up OYO x 20 (one more exercise I need to brush up on)
Crab jacks x 10 in cadence
count off by 4s – go to four corners (goal line and 50 yard line)
20 count each OYO
LBC
Merkins
Dying cock roach
Mountain climbers
Rotate on my call x 2 rotations
move to goal line
Dell Brown
10 merkins, crab walk 25 yard, 10 diamond merkins, crab walk back, plank
Mosey to the field (shaded area because I love all of ya’)
Johnny Cash ring of fire
Carolina dry docks x 5
turn around, get on your back for Guantanamo
2 rounds
while we are on our backs
Low country crab boil x 10 in cadence
Mosey to the goal line – get in two even lines
Railroad tracks to the other goal line, then rinse and repeat
move to shaded area (dang I must be the nicest Q ever….)
Russian twist x 10
In honor of the way Jaws ended — flutter kicks x 20
and just like that it was over, “over, was it over when the Germans bombed Pearl Harbor?”
mosey to the flag pole
announcements:
stomp the swamp 29 August
sweet baby O 5k 1 August
the crucible next weekend
Lexington half marathon
go ruck July 10, 11
Sep 11, 12 BRR
Nov 15, Lexington 5k 10 half
Harbison 50k – January 2016
Prayer requests:
prayer vigil next Wednesday night 7:00 at Lexington Baptist for Walker
Audra
Walker
Charleston – victims, families, community, accused
Coffeeteria at Comptons