Posted on behalf of Bounty Hunter

24 PAX came to work on a warm 48° morning. Some brief chatter how the “bug” was going around, which happen to strike my house with a vengeance.

Luckily I only heard 1 person talk about the NO VS SEA game the night before because I came prepared with some additional burpees if people were going to talk trash!

The Thang:

Mosey to the back parking lot off of Massey St & N. White St where we did a brief football warm-up.

Stride run from one side of the end of the parking lot & back
Hitler kicks, 15 yards – turn around same thing on the way back
Lunges 15 yards – backward lunge on the way back
Side lunge 15 yards – turn around same thing on the way back
Side shuffle 15 yards – open up stride it out to the other side of parking lot, repeat but opposite side on the way back
Backpedal 15 yards – turn and run other side of parking lot – repeat for the way back.

Is everyone warmed up yet… right!?

Split into 3 groups
Group 1 – Sprint to the other side of the parking lot and back
Group 2 – Bomb jacks until Group 1 returns
Group 3 – Merkins until Group 1 returns

After Group 1 completes sprint – Group 2 sprints to the end of the parking lot and back – Group 3 begins Bomb Jacks and Group 1 Starts merkins.

After Group 2 completes sprint – Group 3 sprints to the end of the parking lot and back – Group 1 begins Bomb Jacks and Group 2 starts merkins

After Group 3 completes sprint – rinse & repeat 5X

Next DB Drills – Stay in groups of 3
Backpedal, sprint forward, backpedal, sprint forward – Chop your feet – turn and sprint to the end of the parking lot and back.

Group 1 & 2 would start DB drill while Group 3 rested, when everyone chops their feet – Group 1 turn and run to the end of the parking lot and back

Group 2 & 3 would start DB drill while Group 1 rested, when everyone chops their feet – Group 2 turn and run to the end of the parking lot and back

Group 1 & 3 would start began DB drill while Group 2 rested, when everyone chops their feet – Group 3 turn and run to the end of the parking lot and back

Rinse & Repeat 3 times.

Mosey to the center of the parking lot and Cirlce up. We played “Duck-Duck-Goose” F3 Style. Completed a series of exercises while one PAX member “Goose” ran around the circle. Once he returned, the next person in line would get up and run around the circle – Repeat until all PAX goes around once.

Duck Duck Goose Exercises:
SSH, Merkins, IW, Carolina Dry Docks, Tuck Jumps, Merkins again, Peter Parker, Bomb jacks, Hello Dolly

Me: “Fun house – How much more time do we have” – Fun House: “9 Minutes”. Me: “Good, I heard 1 person talk about the Saints game last night, line up at the end of the parking lot”.

Sprint to the end of the parking lot and do 5 Burpees every 20 yards (15 burpees total) and sprint back.

Mosey back to COT.

It was great to be back working out with the PAX. For the last 2 months, I have been training for my first marathon which is fast approaching on December 14th. I’m thankful to have a bunch of guys who can push, motivate, encourage and keep me accountable on this 26.2 mile journey. I hope everyone has a good week, and we’ll see you in the GLOOM!!!