Another pleasant morning at the Chic-Fil-A near Baxter, and 31 men chose to finish the work-week off with a moderately intense workout that hopefully was somewhat educational for the newer pax.

The Thang

Mosey to the back of Lowe’s for a little warm up.

• SSH x15 IC
• Low Slow Squats x15 IC
• Dips on the guard rail x20 OYO

Mosey around to the side parking lot and lunge walk back until 6 caught up.  Continue mosey around to parking lot in front of Lowe’s and quick switzer to explain the next exercise.

Bucket-o-pain (a name given by one of the pax after the work-out) was of a bucket containing 30 or so cards with 50 various exercises specifically selected from the Exercise List.  Each card listed an exercise for the group to do in cadence, along with the number of reps, and a type of moving exercise.  The moving exercises was done toward cones placed about 15 yards out, flanking the circle we had formed.  Another 15 yards beyond the first cones were a second set of cones that pax were simply to run to after reaching the first cone.  Here is an example of one of the cards in the bucket:

—————————————
|  15 Hello Dolly (IC)             |
|       => High Knee                |
—————————————

Pax took turns randomly selecting a folded card from the bucket and announcing the exercises to be done.  We got through the following cards before having to cut a little short to allow for travel time to the 3rdF event at 6am:

• 10 Low Slow Squats (IC)  => Backward Lunges
• 10 Squat Jacks (IC)  => Jog
• 10 Monkey Humpers (IC)  => High Knee
• 10 Mtn Climbers (IC)  => Shuffle
• Guantanamo
• 15 Calf Raises (IC)  => Lunge Walk
• 15 Hello Dolly (IC)  => High Knee
• 15 Merkins (IC)  => Bunny Hops
• 10 Alt. Shoulder Taps (IC) => Sprint
• 10 Wide Arm Merkins (IC)   => Lunge Walk
• 15 Moroccan Nightclub (IC)  => Broad Jump Burpee

Out of time – Run back to virtual shovel flag for COT.

Moleskin

As I explained to the pax in the switzer, the second time I posted to F3 was to a Slow Burn lead by Cornhole.  He did a similar type of workout that had a halloween “trick-or-treat” theme.  As a new pax, I found the workout to be a great intro to a variety of exercises.  My hope in this workout was that some of the newer pax posting today might have learned about a few exercises that were new to them.  In retrospect, I probably should have taken a little more time to demo each one prior to jumping right in.  On the other hand, we only got through 11 of the 30 cards, which surprised me (I even had a few exercises “in the bank” in case we blazed through those cards).  Definitely still have lots to learn when it comes to being on Q.  And I’ll just keep that bucket and the remaining cards around for another another day.

Thanks to all the pax this morning.  I’m humbled beyond words to have the opportunity to Q.

AYE!
-old bay