13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.
The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.
The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.
The Thang
Mosey across the street to Oakridge Middle – Pusher in the lead
COP
Windmills
Morrocan Night Clubs
SSH – no less than 30
Mtn Climbers
Merkins
Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!
4 sets of exercises, 3 exercises x 12 – IC, followed by a lap
Exercises focused on chest, core, legs
Round 1 – Merkins, LBCs, Low slow squats
Round 2 – Wide arm merkins, Dollies, Lunges
Round 3 – CDD, Rosalitas, Monkey Humpers
Round 4 – Diamond, Flutters, Mtn Climbers
Handoff to Ginsu
A few words on the intentionality of impact
Intention leads to Actions and that leads to Impact
Sprint work
50 yard sprint, 3 hand release burpees, 50 yard mosey x 3
LBC, Big Boy, Flutter x 20 in between
50 yard sprint, 10 merkins, 50 yard mosey x 3
V Ups, Captain Thor, Boats and Canoe x 20
50 yard sprint, 10 jump Squats, 50 yard mosey x 3
Freddy, hello dolly, protractor
Thunderstruck was played…uh oh!
Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.
Mosey home
Moleskin
- Thanks to Ginsu for the music. Definitely made the pain feel a little better
- Thanks to Shakespeare for the opportunity
- Thanks to Shady for coming over from Tega Cay
- Ruck options upcoming – See Royale
- Training opportunities for Ragnar – See Royale
- Read your newsletter
Pusher out!