• When: 04/28/15
  • QIC: Knozit
  • The PAX: Chin Strap, Honey Bun, Flip-Flop, Spirit Fingers, Tri-Delta, Julip, Harp, Knozit


Knozit brings his A-game to SnakePit

8 Pax rose from the Fartsack (ashes) to take on YHC’s 1st Q at Snake Pit. YHC wanted to provide the pax with a tough workout. Great effort by all. YHC left snake bitten and smoked this morning and hope the pax did too.

Weather: 60 Degrees under starry skies. Perfect workout weather.

Disclaimer and Prayer

The Thang: Mini COP – LBAC x 20 IC (Everyone loves LBACs)

Mosey to steps leading to track field

Bear Crawl down main steps to practice field (Crowd Pleaser)

Mosey to center of track field.

COP SSH x 21 IC Smurf Jacks x 21 IC Plank Jacks x 21 IC

“Flap Jacks” x 21 (Lay on back doing jumping jack motion with legs 6 inches) IC

Merkins x 15 IC

Merkin Burpees: 1 Burpee with 1 Merkin, 1 Burpee with 2 Merkins in down position. Then repeat to 10…. And back down to 1.

Wheel of Fortune:

Gather in center of field highlighted by glow sticks

Lunge together from center to a designated corner. Each corner is assigned an exercise.

Lunge to Corner #1 30 Iron Crosses and Lunge back to center

Crab Walk to Corner #2 30 Jump Squats and Crab Walk back to center

Lunge to Corner #3 30 Decline Merkins using partner and Lunge back to center

Frog Jump to Corner #4 30 Burpees and Frog Jump back to center

Mosey to lower fields where QIC has large tires waiting at end line of field

Break into 2 teams of 4

Each team lines up behind a tire… each pax flips tire 2x… everyone else lunges until their turn. Each team flips their tire to other end of field – then repeat back.

Pain-aroma Relay: Pax line up side of track field. 1st Pax call out exercise and sprints across field and back while remaining Pax exercise. (Flutter Kicks, Burpees, Asian Merkins, Boat/Canoe-Just Canoe, Plank up/downs)

COT/BOM

Moleskin: Great work by the Pax in the gloom.

Announcements:

* May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/

Prayer Requests: Knozit’s Sister-in-law having hip replacement; Dunphy’s Mom and Mother-Inlaw

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