- When: 12/12/17
- QIC: PUD
- The PAX: Flounder, Pyro, Dr Okie, Throat swab, RP, Snuffy, Jumanji, Lifo, Earshot, Toxic, Xenu, Septum, Synapse, S.O.C., Heisenberg
16 Pax were committed and braved the frigid 40’s for an impromptu beat down lead by yours truly. After noticing that somehow the Anthill Q was up from grabs, I quickly snatched it up figuring the men of F3 needed a workout rather than a grade school recess. With that in mind… the fun began with:
- Side Straddle Hop * 25 IC
- Little Baby Arm Circles – Forward * 20 – IC
- Little Baby Arm Circles – Backwards * 20 – IC
- Michael Phelps * 10 IC
- Imperial Walkers * 15 IC
- Burpees * 2 IC (Yep… Just two)
- Dead Hang Pull-ups 4×10, 20 seconds rest between sets (Partner Up – Accountability – There seemed to be a little confusion here… Yes, you do 10, your partner does 10, you do 10 your partner does 10 until you’ve each done 40. Dead Hang means no kipping, leg kicks, etc… your legs don’t work, just use your arms, shoulders, etc…)
- 10 Burpees (12 total)
- Jump rope x 2 minutes (100-120 Turns) – Feel free to mix up options (Double, Knee Tuck, Cross, Switching Feet, Single Foot, etc…) S.O.C & Pyro had some fancy footwork! Well Done!!
- Dips 4×12, 20 seconds rest between sets (some Pax found 12 too easy & doubled up)
- 10 Burpees (22 total)
- Jump rope x 2 minutes (100-120 Turns)
- Mountain climbers for 1 minute, rest 20 seconds & go again for 1 minute
- 10 Burpees (32 total)
- Jump rope x 2 minutes (100-120 Turns)
- Merkins 3×1 minute, 1 minute, rest 20 seconds, repeat 3 times (these sucked after the pull ups & burpees)
- 10 Burpees (42 total)
- Jump rope x 2 minutes (100-120 Turns)
- 10 Burpees for the train! (52 total)
BONUS: we ran out of time but I’d planned for a little extra if we’d have crushed the above w time to spare. Feel free to go back to the park and do this on your own. You can probably call Snuffy to get him to serenade you w his rendition of “Do Your Balls Hang Low” if you want to go back. SEE BELOW
- Some Light Stretching was planned but we had to settle for a mosey to the flag for COT.
COT & SHARE & TELL:
- Star Wars is coming out (just in case Big Bird reads this and wasn’t aware)
- Flounders Mother in Law – health, forced respiration
- Synapse closing on home in Gainesville
- All Pax w kids in school (Middle, Jr High, High School & College) – Mid Terms!
- FGWSB = Friendly Guy Who Stopped By (Not FNG) : Stephan who stopped by looking for monetary assistance.
- Accident Victim witnessed by Lifo… RRLR (Random Red Light Runner). Hope they are ok.
- Wicked Barely Holiday Event… Watch Slack
- CSAUP Coming up This weekend – Terrain Race
****BONUS**** We ran out of time but I’d planned for a little extra if we’d have crushed the above w time to spare. Feel free to go back to the park and do this on your own. You can probably call Snuffy to get him to serenade you w his rendition of “Do Your Balls Hang Low” if you want to go back.
- Bear Crawl to Gazebo
- One the line (lamppost) for Sprints (there & back)
- Broad Jump there
- Skip Jump back
- Mosey to Racquetball court –
- Balls to the Wall “BTTW” (Snuffy Sings – “Do your balls hang low”), 10 count
- Australian Mountain Climber (BTTW Mountain Climber) * 10 IC