Once again, I got to take a last minute opening in the Q schedule. I love this because of my wife’s work schedule being so erratic I haven’t been able to commit to some Q opportunities lately. I had a remarkably terrible idea to go to the Backblasts here at f3thefort.com and I filtered by ‘BEYOND’ which, for the uninitiated, is a weekly traveling Black Diamond ultra hard AO we have in The Fort.
I found a favorite of mind that I have wonderful memories of from Jedi’s 2 part series back in March.
Post-disclaimer mosey to begin so we could establish the lap we would be using for the rest of the workout. run forward, bear crawl, side shuffle, NUR, crawl bear, side shuffle so you are always facing the same direction.
Quick exercises IC and some stretching but we had to get going on the Thang in order to have time
The basic idea was to do 4 sets of an exercise with a ‘rest’ exercise in between sets. Then we would take a lap and change up the exercises for 4 rounds.
The sets were reps of 20-16-12-8
Round 1: Breakdancer merkins (each side…. so yea… 40, went back to single count after set 1) / Rockette’s chair
Round 2: Mike Tyson merkins / Balls to the Wall
Round 3: Inchworm Merkins / Crab Cakes
Round 4: Elbow to knee crunches (or horizontal imperial walker, or 6 inches Freddie Mercury) / LBCs
I love using the idea of a rest exercise to just mean resting the muscles we just destroyed, no need to stop working for only a 45 minute workout.
We had a few spare minutes left so we started out 10 SSH, 1 burpee -> 10 SSH, 2 Burpee, then I let the PAX go at their own pace as far as they could go increasing burpees by one each time.
1 minute left? 8- count bodybuilders to Endex 0600
CoT
Announcements
– Christmas Party sign up, available in newsletter and twitter
– F3 custom GoRuck event for 5/4/2019 ready for registration. there are Heavy, Tough and Light options. I can’t wait for the end on this one with so many F3 brothers getting their 2nd F on!
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– Collecting character bandaids at AOs!
Prayers
– Continuing encouragement for taking risks in marriages, be more vulnerable, say whats in your heart, speak up about your struggles, work it out
– Jedi is working on more missionary training this week!!!!