Following a YUGE launch on Tuesday, I was honored and excited to Q the first “normal” workout featuring what will hopefully become the “regulars” of this new AO. I had driven around the lot the day before to get a lay of the land and arrived early to check out the back of the school. There looks to be a decent variety of spaces that will undoubtedly get explored in the coming weeks, months and years.
My plan was simple, push the PAX and let them know from the beginning that this AO would be known for (among other things) hard work. We say all the time that F3 is “more than a workout,” and it is. But it is most certainly A WORKOUT. I hoped not to disappoint today.
Here’s how it all went down…
WEATHER
Perfect. Cool with low humidity.
COP
Mosey to the back of the school and circle up on the basketball courts for COP.
SSH X 16 IC
SQUAT X 16 IC (slow cadence)
TTT X 16 IC
IW X 16 IC
T-PLANK MERKIN X 16 IC
LBAC X 10 IC each direction
OHC X 10 IC
6-CT. BURPEES X 16 IC
THE BEATDOWN
Mosey around the school and return to the basketball courts – line up on end line.
ROUND 1
MERKINS X 16 OYO
BEAR CRAWL to other end line
IW X 16 OYO
LUNGE to starting point
SQUATS X 16 OYO
BEAR CRAWL to other end line
BURPEES X 16 OYO
LUNGE to starting point
Mosey to front of school and circle up in front “corner” of driveway.
ROUND 2
T-PLANK MERKINS X 16 IC
SPRINT to next “corner”
4-CT. FLUTTER KICKS X 16 IC
BW RUN to next “corner”
PRISON SQUATS X 16 IC
SPRINT to next “corner”
6-CT. BURPEES X 17 IC
RECOVER
Circle up at entrance for MARY
MARY
4-CT. FLUTTER KICKS X 20 OYO
LBC X 20 OYO
T-PLANK MERKINS X 20 OYO
6-CT. BURPEES until time runs out
RECOVER
FNG
Jonathan Black (37) – grew up in Lexington, Swanson’s older brother, been EHing him for years, no more excuses left, works for Nature Chem, hates Clemson -> Dabo? (“we want him to come back”), Roundup? (no other suggestions?) Welcome Roundup!
ANNOUNCEMENTS
* First order of business Tuesday is to name the FNG that has left two workouts in a row without being named.
* No Saturday workouts here (yet) – lots of options elsewhere
* John Flanagan Memorial 10k – November 11
* We will name this AO next Tuesday based on suggestions announced today. Possible twitter poll forthcoming.
PRAYER REQUESTS
* Wife of Recall’s friend – battling cancer, treatment has ended
* Quest’s friend’s dad – in his last days
* Flanagan Family
DEVO
LEAVE NO DOUBT – today and every day!