What’s in the Box!?

My programmed response to “Do you want to Q?” Is “yes, let me check my schedule.”  Grammar posed this question to me last week in the middle of the workout and I just said “yes!” emphatically, leaving out the “let me check my schedule.”  Waking up this morning after a Spartan Super on Saturday and an 8 mile Ruck Sunday morning, I wish I had thought through it before committing but in F3, we don’t whine, we overcome.

Warmup

• Good Mornings
• Merkins
• Squats
• High Knees
• Butt Kickers

The Thang

Round and Round we Go:  Six Loops around the .25 Mile Track.  Every time you stop at the Box, do the exercise listed. Keep going until you are done.  Plank for the Six.

• 15 Merkins
• 15 2 Legged Lunges
• 15 Hello Dolly
• 15 Carolina Dry Docks
• 15 Jump Squats
• 15 2 Legged Flutter Kicks

Observation:  The last few workouts I have been to, I have noticed that there is an opportunity to improve on the Mumblechatter.  Mumblechatter and laughter is ten times better than the sound of 20 men grunting.

The Long Dark Road:  Partner Up.  Partner 1 Accellerates to top speed by the end of the 100 Yard Road, Mosey Back.  Partner 2 is doing one of the exercises listed below.  Focus is on the sprint, rather than the reps.  Flip Flop.  4 Rounds.

• Plank
• Reverse Plank
• LBC
• Reverse LBC

One More Round to make 3.1 Miles and then…

• 20 Merkins
• 20 Squats
• 18 WWI Situps

COT/BOM

Moleskin

Our launch methodology for Ayden focuses on concentric circles.  There is no big bang, just some men that live on that edge of town that are willing to go out a little further to provide a landing zone for the men of Ayden.  We have the AO, and the men that are willing to show up and support Ayden.  Now we just need some men from Ayden.  Let’s keep supporting this AO and EHing the men of Ayden.