- QIC: Punch List
- When: 10/25/2018
- Pax: Fire Hazard, General, One Niner, Punch List, Sharknado, Slow Pitch, Soft Pretzel
- Posted In: The Reservation, Uncategorized
The Arsenal Q 10/25 – Sorry this one is late, I was on vacation and lost track of it…
5:00 Pre-Run
Fire Hazard
General
Punch List
Soft Pretzel
5:30 Workout
Fire Hazard
General
One Niner
Punch List
Sharknado
Slow Pitch
Soft Pretzel
Cobbler asked me to Q at The Arsenal what feels like forever ago. I liked the idea of “crossing the borders” from The Fort to Indian Land. It also helped that this is the closest AO to my house… so there’s that. The opportunity rose and I met it. Plus it’s a very versatile AO with many options.
Rewind to 10/25:
Four PAX up for the pre-run at 5:00. Seven PAX showed up to increase their self esteem by way of “positive talk” for the main event. The clock struck 5:30 and we moseyed down to the football fields.
We stopped for COP on the practice field for a little warming up. It consisted of:
Al Gores
SSH x 29
Merkins x 10
Moroccan Night Clubs x 23
Tappy Taps x 10
During the Al Gores I asked the group what kind of leadership skills they’ve gained from being part of F3. Hilarity ensued.
“I’ve been voluntold to do everything, so I’ve learned how to voluntell people what to do really well.”
“Fire Hazard has really built up my self esteem over the years.”
“I’ve gotten really good at mumble chatter.”
This came up later… but a great technique to speed up a group if runners involved getting in front of them and dropping a bomb of sorts to “encourage” a faster pace.
So we got some good laughs, it was a good quick discussion. We finished off the COP and moseyed over to the football field.
Football Field Circuit
Partner Workout
Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.
Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7
Out, Lap around the track.
Pick Up the six who may or may not have splashed merlot over the fence. Remixed the workout to add a little more pain.
All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
End with some Jack Webs to burn the shoulders – made it to 6 Push Ups & 24 Claps
Mosey up to parking lot
Duck Duck Goose Abs x 2 (Lay in a circle and hold legs at 90°, each PAX takes turns running around the circle throwing legs down, hold at 6” until next PAX gets up).
Hillbilly walkers for obliques x 10
Pistol Crunches x 10 each leg
Overall it was a tough workout with 7 HIM answering the call. The field was wet and made for some discomfort. In the words of Geronimo… get comfortable with being uncomfortable. Thanks for the opportunity to lead and sorry about the late backblast… Disney was calling my name!
Punch List out.