YHC is a big fan of music. Seems he always has an earworm and is thumping, tapping, or singing (badly) something. At F3_CAT, workouts that include good music is always a crowd pleaser. With that in mind, I figured we would have music not in the background, but as part of the workout. Here’s how it went down….
***Conditions: 68 with 96% humidity ***
***Disclaimer and Prayer ***
***The thang***
COP
SSH X 15 IC
TTT X 15 IC
IW X 15 IC
MOSEY TO PRACTICE FIELD – GET BRICKS AND MOVE TOWARDS 2 TIRES SET UP
1) With bricks – sit down on tire, stand up, press. X 25
THUNDER by Imagine Dragons- Start doing SSH, every time you hear the word “thunder” do a squat. This seemed like a good idea. That is until you realize that “Thunder” is said about 300 times in this song. Will definitely do again.
2) With bricks – 1 leg up on tire, bricks down to side, 1 leg lunge 25 each leg.
SO LONELY by The Police – Start doing Curls for the Girls, when you hear “So Lonely”, do a shoulder press. This got old quick.
3) With bricks – LBAC X 15 F/R
THUNDERSTRUCK by AC/DC – Start doing Mountain Climbers, do a groiner when you hear “Thunderstruck”.
4) OHC with bricks X 15
BEST OF YOU by Foo Fighters – Put your bricks end to end. Start doing Balboa’s. During the chorus when they say Best of You, do burpees.
Put bricks away and grab blocks. This was not welcomed by the pax.
Overhead carry block from end zone to end zone.
Leave block, lunge back to original end zone.
Reverse lunge back to far end zone to retrieve block.
Overhead carry back. Put blocks away. Slowsy to parking lot.
Oh look, we still have 3-4 minutes. YHC heard someone say, “I bet he won’t do People’s Chair”. I’m predictable. People’s Chair for the entire length of “Sweet Child O’ Mine” by Guns-N-Roses.
This one was pretty difficult as it contained quite a bit of cardio. Excellent effort by the pax.
*** COT ***
***Announcements***
CAT will be closed next Saturday. Jumanji is having their 3 year anniversary. Encouraging all pax to go over there to support them. The Q for next Saturday will do a lot of CAT/Boneyard type stuff.
BRR next weekend
John “Cheech” Flanagan Memorial 10K – 11/11/17 – Registration is Open. ALL pax are encouraged to sign up for this. I believe it is ruck friendly.
Christmas Party 12/15
F3CAT T-Shirts have shipped. Should receive on Tuesday.
F3Lexington is growing again. More AO’s are being announced. Stay tuned.
Sign ups are going on now for Palmetto 200 – 2018. Teams are forming.
***Prayer Requests***
Recovery efforts in Houston
Flanagan family
Safety and travel mercies for our brothers participating in BRR.
Our Nation