- QIC: Posh and Pusher
- When: 10/4/14
- Pax: Red Eye, Slim Jim, Dr Phil, Brick, Crawdaddy, Cheeto, Flat Tire, Padre, Winchester, FNG - Professor
- Posted In: Uncategorized
12 PAX gathered at the Patriot to celebrate those taking in part in the Mud Run and to throw down a little pain of our own. Apparently YHC looked at Posh’s plan for the workout and may have stolen some ideas. At least I am consistent!
The Thang:
Mosey to upper soccer field
COP
SSH x 40
IW x 20
Windmill x 20
Merkins x 20
Mtn Climbers x 20
Dry Docks x 20
Planks for a while or until your shoulder hurts
Night clubs x 20
To the bleachers (Posh’s idea)
Dips x 20
Step ups x 20
Derkins x 20
Rinse and repeat with a lap in between
Mosey to Green Mile – Tag Team a la Rock N Roll Express
Partner 1 to the end
Partner 2 exercise (100 x Merkins, 200 x Squats, 300 x LBCs)
Hand off to Posh (Exit stage to coach soccer)
Ab Circle
25 SSH
20 Freddy
25 LBC
20 Flutter Kicks
20 Hello Dolly
15 Grave Digger (R)
15 Grave Digger (L)
25 SSH
Mosey to upper soccer field
Everyone grabbed a rock and placed in on one end of the field.
2 Rounds:
25 Ski Jumps (using rock as prop)
high knee to midfield
butt kicks to other end
10 burpees
lunge walk to midfield
sprint to other end
repeat
Jack Webb
5X1 to 6 and back down
Mosey back to parking lot
Moleskin:
Lots of good stuff happening in the Fort so make sure you read the weekly email.
Proud to say that Rock Hill is continuing to grow. New AO started this Wednesday and a majority of the Pax are local. Still a great AO for those in Rock Hill and the Fort.
Great feedback from the Invergence including some great comments from the Ms. Keep in mind the the mission of F3 every day not just during workouts.
Really proud of the Pax who completed the Mud Run. There is nothing like a CSAUP event to bring the Pax together.
‘Till next time….
Solid workout, steady growth. Nice job gents. Nice moleskin.