- When: 10/12/2020
- QIC: Burpee
- Pax: Burpee, Goggles (RESPECT), Gopher, Mayhem - Kinston, Mule, My Pleasure, Oxy, Phoenix, Scrappy, Short Stop, Viking
All HIMs arrived on time and were ready to meet our special guest promptly at 5:30 at the Flood Zone.
we started with some Warm Ups:
3 Burpees (OYO)
10 Good Mornings
20 Side Straddle Hops
10 Merkins
15 Squats
counted off by two:
we did an Indian run for 1/4 mile to meet our special guest (the CMUs)
Farmer carried the CMUs back to the flag, roughly 200 yards.
The Thang
Floor Scrubbers
There were four cones set up. At each cone an exercise waited for you. In between the cones we got in a bear crawl formation with our CMU on the grass between our feet. We began by pulling the CMU in front of our head and then bear crawled until the CMU was back between our feet. We rotated arms that pulled the CMU each time.
First cone: Inclined Merkins (15)
Second cone: Russian Twist (15)
Third cone: Goblet Squats (15)
Fourth cone: Decline Merkins (15)
we pushed through one set and the evil step sister decided that wasn’t enough. We completed another round of the four corners.
Then we gathered back in a circle and prepared for our next chore
Pumpkin Pickers
we did two sets of not stop circuits
Bent Dead Lifts (10)
Curls for the Girls (10)
Over Head Press (10)
10 sec count off rest
Cool Down
Good Mornings (10)
squats (10)
Arm burners (forward rolls, reverse rolls, seal claps, hallelujahs) (10 each)
LBC (20)
Farmer carried our CMUs back to their cage (the fence)
did a mosey back the same route we did our Indian run (1/4 mile) and ended back at the flag.
Finished with (15) Side Straddle Hops
Counterama
Namerama
Prayer request: all praises today for the blessings our Heavenly Father has bestowed upon us.
Pic by the Flag
MoleSkin: Beatdown workouts are tough, I learned during this Q that counting and breathing are not easily done together. I am very thankful for the brotherhood that is shared amongst our F3 group as they refocused my drive at the end when I hit a wall and felt completely depleted. YHC and the PAX finished what we started because our F3 motto is “no man left behind, no man left where he was found”. Great work HIMs!