WARMUP: None
THE THANG:
3+ Ruck Miles
1 minute of pull ups/ hang time
1 minute of LSS
10 ruck merkins
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer
It was a less-hot morning in the Fort, and you could cut the anticipation with a knife. Like Phil Collins said:
I can feel a beatdown in the air tonight, oh, lord
And I’ve been waiting for this moment, for all my life, oh, lord
Can you feel it coming in the air tonight, oh, lord, oh, lord
Thang:
600 yard Indian Run with kettlebell
25 yard partner push
600 yard Indian Run with Sandbag
25 yard partner push
600 yard Indian Run with kettlebell
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Back to COT for Mary/prayers/praises
-JWOW
Usually I cannot make The Deep on Saturdays due to my work schedule but I had vacation this week and O’Riely hit me up to Q it. The Deep is usually the more light hearted of the F3 workouts due to the 2.0’s that show up so the challenge is to not only Q an hour long workout but one the doesn’t send the 2.0’s home crying. I have in the past whipped out my frisbee in my Q’s but have never had a half hour game of Ultimate Frisbee but with this great AO I finally had my chance.
COP
In Cadence-SSHx30/Cherry Pickersx10/Tha Windmillx10/LSSx10
Co-Main Event
The first half of the workout was in the dark so I kept it in the parking lot with an exercise routine I found on the F3 Exercise list called the Billy Madison. Since we were at a school it seemed appropriate.
12xCDD’s/12xBig Boy Sit-Ups/12xSquats/12xDonkey Kicks/12x Lunges/Bear Crawl for distance-Lap around School(Lap was too long so I shortened it to the parking lot in between rounds). We never made it through all 12 grades due to time.
Main Event
Ultimate Burpee Frisbee! The rules are the Ultimate Frisbee rules with a F3 catch. If the frisbee hits the ground both teams must do 5 burpees. This penalty was reduced as the game… and the burpees went on. The team that scored only had to due 5 burpees and the scored upon team had to do (at first 10 Kraken Burpees but that penalty was reduced as the game progressed). Team 1 won the match 3 scores to 2 and claimed bragging rights. The Pax seemed to enjoy the game despite doing around 125 burpees.
Announcements- The Nesse is coming! Lake Wylie’s first ever CSAUP will be dropping on October 26 at 6AM starting at TheDeep. Come help our new region celebrate! Special thanks to the men of TheFort for their support in this endeavor as they are the ones who started the region. Prayers for cancer and heart problems with some members of the Pax’s families and always prayers for this crazy but awesome world we live in. Thanks O’rielly for the opportunity to lead. Peace!
We had 8 enjoy the MOD workout at Shipwreck this morning . And I will start out with a huge shout out to Sand Dollar for posting 3 days in a row, he is quickly moving from FNG to seasoned vet!
Here’s what went down:
Warmup
Slow mosey around the parking lot with knee to chest and toy soldiers,
Imperial Walkers
Moracan NightClub
Produce pickers
Windmill
Hillbilly Walkers
The Thing 4 corners
Corner 1:
LBCs
Merkins
Lunges
Corner 2:
Flutter kicks
Incline Merkins
Dips
Corner 3:
Knee / Leg Raises
SSH
Step ups
Corner 4:
Freddie Mercury
Mountain Climbers
Low Slow Squats
With only 30 min to get it done I was proud to see everybody complete at least 2 full rounds, while a few just got 4 rounds in before the clock expired. Good Push men!
Picked up a sub-Q from Homebrew and it was time to bring back what we’ve been missing so badly at The Deep…
FOOTBALL!
Disclaimer for our FNG (Two Stroke) and visiting member from California (88) and we were off.
Mosey to Oak Ridge Elementary Parking lot where we stayed for the first half of the workout.
COP included things like Windmills, Produce Pickers, Imperial Walkers, Hillbilly Walkers, maybe Merkins(?)
Music Q Time!- We did 4 songs with some exercises. In between we cranked out 2 sprints of 30ish yards at 70% and 10ish yards at 100%. About 10 seconds or so between each sprint.
Songs/Exercises included-
Phoenix/1901 – SSHs during verses/Morrocan Night Clubs during chorus
Hey Ya/Outkast- LBCs during verses/Freddie Mercurys during Hey Ya’s
Numb/Linkin Park- Plank Jacks during heavy parts/Shoulder taps through verse
All The Small Things/Blink 182- This one was my favorite. American Hammers double count throughout the whole song. Tried to get to 91 (x2=182). We did the whole song with some breaks but the plan is to be able to do the whole songs without stopping. I got to 52 before I had to break but kept the count and jumped back in.
Football Time!
Teams were formed. Mostly even in size and ability. New rules for the game were established. Ultimate Football, dropped ball = change of possession. When possession changes, new team starts at midfield. When a team scores, the defense does 5 burpees. Also had some cones marking out of bounds and end zone.
Highlights included:
-10 minutes of wet football, dropped passes, and no scoring.
-2 passing and 1 receiving TD by YHC
– Two Ferns breaking up a pass by attempting to break a pastor’s wrists/hands
Mosey back to COT and do some announcements/prayers
Announcements: Nessie and Party on 10/26, Regional Shirt launch!, and any donations for shovel flags needing to be made for future/current AOs.
Prayers: Survey Says Grandpa as he makes his journey to heaven (passed away during that morning), Wild Thing’s ankle and recovery, and healing for all PAX who are injured.
Thanks for the opportunity to lead as always O’Reilly!