Day got away from me so short back blast tonight. 11 for Hammer. Pretty simple workout. Warmup at COT. 1 mi run to Citadel Park with stops along the way. Brief standoff with Swampfox. No blood drawn. Team building pull-up exercise. 1 mi run back to COT.
Conditions – 35 and almost dry, fairly pleasant
The Thang
Warmup at COT
- 5 burpees
- 10 LBCs
- 5 burpees
- 10 LBCs
1 mi run to Citadel Park – Down Forest, R on Trenholm, R on Converse
5 stops along the way for
- 5 deep squats
- 10 merkins
- 15 Freddie Mercuries
Standoff with Swampfox at Citadel Park. Knuckleheads…
Pull-up team building exercise
- 11 PAX each doing 30 pull-ups for a total of 330 for the group
- Line up, 1st PAX does 5, then 2nd does 5, etc until all 11 finished with round 1
- Any time you are waiting, you are doing an AMRAP exercise
- Back down the line for the next 5 rounds until everyone has their 30 and the group has 330
- AMRAPs – big boys, LBCs, iron cross, Russian twists, squats, high plank, low plank, maybe others…
1 mi run back to COT – Down Converse, L onto Trenholm, L onto Forest
5 stops along the way for
- 5 jump squats
- 10 wide arm merkins
- 15 LBCs
Count-o-Rama
Name-o-Rama
- FNG – Male nurse = Gaylord Focker. Done.
Announcements
- F3 Nation Nantan handoff this Sat
- Cottonmouth in March, F3 Lake Murray pre-blast
- Run with the Saints 5K 1.30.21, see Misfire
- Covid vaccine help for over 70s, see Misfire
Prayers
- Leon’s surgery recovery
- Parents and kids struggling with virtual schooling and disruptions/isolation/anxiety it is causing
- Tarek’s grandfather passed away
- Betamax’s Covid recovery and re-entry into the gloom
BOM Prayer