Tag: Cha Chi

Shoulder Work at Quagmire

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13 men arrived at Quagmire Monday morning.  After a quick disclaimer and some leg stretches, we ran over to Kohls.

COP

SSH x 25

Imperial Walker x 15

Windmill x 10

Plank Stretches

Next, we began the meat of the workout.  We partnered up for burpee broad jumps.  Partner 1 started with the burpees while Partner 2 ran to the end of the parking lot near Ulta and back to Partner 1 to switch out. The total distance was around 320 yards (20 less than the Bills had in total offense).

I took a few minutes to talk about my grandfather who served in the Navy. He was someone I greatly admired growing up.  He had a strong work ethic and never let his age define him.  When he was in his eighties, he asked my brother and I to come to his house to help him dig a trench.  When we arrived, he was already actively digging the hole himself.  He was a loving and caring husband, father and friend. He passed away at the age of 99, less than six month from the century mark.

Back to the workout, we began a shoulder shuffle from Ulta back to Kohls.  I issued a challenge to push go as far as the pain would allow.  Once exhausted, get up, run to the next store front, and return to the back of the shuffle line.  Cha Ching and Slapshot killed it, they shuffled the full distance 320 yards without a break!

Once complete, we ran back to COT.

 

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#HillWork at the Abyss

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I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.

5:15 hit and it was time to go. We had 20 Pax ready to get going.

We took a short mosey around the property and circled up in the back of the school for the warm-up:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • 2 Burpees
  • Plank Jacks x10
  • 3 Burpees
  • Wind Mills
  • 4 Burpees
  • Potato Pickers
  • 5 Burpees

From there we moseyed to the bottom of the hill across from the school for the #HillWork:

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

Quick 10 count and then:

  • 5 Burpees
  • 4 Backwards Hill Runs (THIS WAS PAINFUL)
  • 7 Burpees
  • 2 Backwards Hill Runs
  • 9 Burpees
  • 1 Backwards Hill Runs
  • 11 Burpees

2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:

  • 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
  • 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
  • 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
  • 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
  • 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
  • 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down

We ended with a fairly brisk Indian Run back to COT.

Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.

Now back to the hunt…

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