After seeing a lot of chatter about the somewhat new AO Surge, meeting some of their guys, and seeing their camaraderie at Dam to Dam Relay (a great event BTW), I had to go see what the place was all about. These men did not disappoint. They’ve been posting some serious numbers lately too. Something in the water out there, I’m tellin’ ya. Here’s what we did.
Mosey one short lap around the parking lot.
Warm up to Thunderstruck by AC/DC. For the duration of the song, perform SSHs. Whenever the word “thunder” is used, do a burpee. Really gets the blood flowing.
All exercises are performed 40 seconds all out as hard as you can, 20 seconds off. Only at F3 we do it better and #DoTheHarderThing so we low planked for 20 seconds instead of resting. Modify as necessary.
Jump squat
Low plank
Triangle merkin
Low plank
Freddie Mercs
Low plank
Speed skater
Low plank
Forward lunge (first leg)
Low plank
Forward lunge (other leg)
Low plank
Iron cross
Low plank
Burpee
Low plank
Lateral lunge
Low plank
Side plank
Low plank
Side plank (other side)
Low plank
Mountain climber
Low plank
Glute bridge
Low plank
Single leg squat
Low plank
Singe leg squat (other leg)
Low plank
Wide grip merkin
Take a lap around the parking lot to get a breather
Jump squat
Low plank
Triangle merkin
Low plank
Freddie Mercs
Low plank
Speed skater
Low plank
Forward lunge (first leg)
Low plank
Forward lunge (other leg)
Low plank
Iron cross
Low plank
Take a bigger lap around the parking lot, grab all stuff, and head back to the flag.
Great work by the men of Surge this morning. The work was stronger than the mumblechatter! *mic drop*
Announcements:
Benefit breakfast for Thumbs Up this Saturday at Salsarita’s, 7 am – 10 pm
Gauntlet starts next week, Monday will be at Snakepit (WKHS)
Saturday opportunities for all 3 Fs at Surge and Shawshank
Prayer Requests:
Escobar friend marital issues
Big Al friend marital issues
Brodie
Saucy
Moleskin:
Lt. Dan with the perfect name for glute bridge, they will now be referred to as Pelvic Pulsations.
Picked up a great idea that will make it’s way to Detention. Surge has an emergency contact notebook where each PAX has listed a name and a number of a contact (hopefully your wife) in case something goes down. Love it. Way to look after each other, fellas.
We determined that “Body Like a Back Road” is that song that everyone knows all the words to but doesn’t want to admit it.