- When: 03/12/2016
- QIC: LIFO
- The PAX: Toxic (Respect), LIFO
Only 2 PAX in attendance today as others had EA’s. The Gate River Run was today, 9.3 miles. F3 JAX represented well. The Q made a joke saying, they needed to do 10 burpees every mile, somehow it got turned on us..so..9.3 miles = 93 burpees.
Warmup:
- LBAC fwd – 15 IC
- 3 burpees
- LBAC bck – 15
- 3 burpees
- Don Quixote – 15 IC
- 3 burpees
- BAC fwd – 15 IC
- 3 burpees
- BAC bck 15 IC
- 3 burpees
The Thang:
There were 4 cones set up in a square approximately 20 yards x 20 yards.
Face the flag – start with 5 burpees, run backwards to cone, 5 burpees karaoke to next cone, 5 burpees, run forward 5 burpees, karaoke to next cone 5 burpees (25 total)
Face the flag – start with 20 LBC, run backwards to cone 20 LBC, karaoke to next cone, 20 LBC, run forward 20 LBC, karaoke to next cone 20 LBC(100 total)
Face the flag – start with 10 merkins, run backwards to cone 10 merkins, karaoke to next cone, 10 merkins, run forward 10 merkins, karaoke to next cone 10 merkins(50 total)
- break – SSH 15 IC
Rinse and repeat above 2 more times.
- Totals – 75 burpees, 300 LBC, 150 merkins.
- Flutter kicks 25 IC
- Hello Dollies – 25 IC
3 Burpees (This rounded out our 93)
Finally, a nice mosey about 1.5 miles. With about 25% of it lunge walking.
Circled Up:
YHC and Toxic had a good discussion on family, youth, and careers. Maybe next year we’ll take on the River Run.
Naked Moleskin:
- Mud Run – Big Bird is Q
- St. Simons – I believe OTC will be going up soon.