- QIC: Whoppner, Witch Hunt, Lil E, Ginsu, Santini, Pusher, Gears, Cake Boss
- When: 11/23/2017
- Pax: Atticus, Austin Powers, Backdraft, Beacon, Bounce House, Bulldog, Cake Boss, Cha Ching, Charbroil, Cobra Kai, Copyright, Cornerstone, Corruption, Crawdaddy, Culture Club, Dark Helmet, DaVinci, Deep Dish, Destiny, Dillweed, Flash, Gears, Gecko, Geronimo, Gilmore, Greenwave, Harry Carry, Homebrew, Hootie, IKEA, Javert, Jedi, Jiffy, Last Call, Lil E, Long Shanks, Lug Nut, Magnum, Mainframe, Matrix, Minute Man, Olaf, Pusher, Qbert, Quack Attack, Rebel, Rock Thrill, Rooney, Router, Royale, Santini, Schaefer, Shady, Short Sale, Sir Topham Hat, Smuggler, Spark Plug, Spiderman, Spitz, Spud, Stang, Sugar Daddy, Sweeper, Tater, Vuvuzela, Weezer, What Did, Whoppner, Wild Thing, Witch Hunt
- Posted In: Convergence
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Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan NightclubMozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmillsMozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan NightclubThen rinse and repeated the above sequence…before joining the other groups at COTLil E—Bootcamp QMosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats - The thang
- 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
- Burpees x 10
- Bombjacks x 10
- LBCs x 25
- Merkins x 20
- Jump Squats x 10
- Flutter kicks x 40
- CDDs x 20
- Lunges x 20
- Mtn Climbers x 20
- Monkey Humpers x 20
Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.
After that met up with the Moderate and Black diamond groups for COT.
Everyone put out great effort today and really pushed themselves.
Witch Hunt—Black Diamond Q
5 Squat Jumps
5 Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps
Run Hill 8 times.
10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps
Run Hill 6 times.
15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps
Run Hill 4 time.
20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps
Run Hill 2 time
25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps
With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.
I attempted to have Backdraft give us a 10-count however he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:
Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)
Rd1- 8
Rd2- 9
Rd3- 10
Rd4- 11
Rd5-12
Rd6-12
Rd7-11
Rd8-10
Rd9- 9
Rd10- 8
Total – 100
Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.
Thanks to Ginsu and Cake Boss for the opportunity to lead.
Pusher with closing remarks and finding #Victory
Prayers & Praises
Thank you F3 The Fort
Cake Boss