- QIC: Straight Up!
- When: 11/03/2017
- Pax: Chicken Hawk, Haggis, Harry Carry, Kielbasa, Spitz, Straight Up
- Posted In: Varsity
We had fun this past Friday at The Varsity focusing on some burst training, different style pull-ups and burpees, a little mania, and talking about thoughts on Victory. After another day of illness, I hung in there and appreciated the grace from my fellow PAX who joined me. Everyone gave excellent effort for a different style F3 workout.
Disclosure mentioned, No FNGs.
Topic of the Month: Victory; Reminder to read and study the wonderful PDF from your newsletter!
Warmup:
A wee bit of running, bunny hops, figure 8s (can’t ever remember the F3 name for this), 1 sprint
20 each person’s name straddle hops
12 Ab Vigodas
10 Merkins
15 Arm circles each way (large and small)
15 Parker Peters
15 Low slow squats
4 Rolling Crucifix
The Thang:
Burst Training:
60 secs each of:
High Knees
Crossover jumps
Targeted 15 sec rest
30 secs each of:
Single leg hops (left) over a small cone
Single leg hops (right) over a small cone
2 Side to side hop overs over a small cone then into a big X-cross
Targeted 15 sec rest
60 secs each of:
2 foot front to back hops
Fast! and “clean” SSHs
Jump high burpees
Targeted 30 sec rest
60 secs each of:
Suicides for all the cones on ground for each PAX
3 Turkish getups; on fourth one sprint to the last cone and do 7 Peter Parkers each side and jog back to first cone
Back to Front Hops (over a line)
Targeted 15 secs rest
30 secs of:
High Jump squats
Squat jacks
Shuffle Burpees
1 minute rest
Mosey to Pull-up Bar area:
Pullups and Burpees:
A few randomly picked PAX got to pick a number between 1-15 and then a number between 1-7. So, yes, if you did not come to this workout, then you will experience some of the others in the future from me! Ones selected without knowing ahead of time were:
(All were Max OYO)
Round 1: L sit bicep holds (and pull-up if you can), then One-arm burped
Round 2: Switch grip pull-ups, then Squat thrust burpees
Round 3: Headbanger pull-ups, then Donkey kick burpees
Mosey to COT area:
5 Minutes of Straight Up’s version of “Hysteria”:
30 secs of Mountain Climbers
20 secs of Side Kick-thru
10 seconds of Squats kicks
10 seconds of rest
20 secs of Mountain Climbers
30 secs Side Kick-thru
20 secs of Squats kicks
20 secs rest
10 secs of Mountain Climbers
10 secs Side Kick-thru
30 secs of Squat kicks
30 secs rest
Then 20 secs of each:
Mountain Climbers
Side Kick-thru
Squat Kicks
COT:
Victory comments
Praises
Prayers: especially for the young boys/girls in Ft Mill dealing with bullying, stereotypes, and other stressors.
Kielbasa: Thank you so much for allowing me the opportunity to lead these fine men! Until next time!
– Straight Up out