F3 9/16/20
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QiC - Oregon Trail
PAX - Scud Row, DeLorean, FnG Pound Puppy, Gig’em, Shoota, Hackface, Lump, Braddock, Wilson, Wizard, Beans, Dukey, FnG Bartman, Maytag, Red Tees, Jorts, House Arrest
Pre Game - 05:00 - A few got together to run and a few got together to ruck. 05:35 approaches and we return to home base from our pre workout. Wilson was early and talking to someone. Wilson, "Wilsoning"... no surprise there. PAX are rolling in, getting ready, getting loose. I have a feeling it’s going to be a great day. YHC is getting his Weinke ready… It’s coupon day and I have a lot of exercises to lead that I don’t want to forget. I’m hopped up on Q power, it’s 5:43 and I’m getting ready to get this party started!!!!
This entire time Wilson and Einstein were in conversation that culminated with Einstein wanting to address the group about the topics that were discussed between Wilson and himself. Words were said, people were confused and it’s now my time to get these men ready to #accelerate… not what I planned but here we go.
Disclaimer and Let’s do this!!!
Warm-O-Rama - No Coupon
75 SSH iC
BACS and Back BACS - ic - x10 each
Imperial Walkers ic x 30
Good Mornings - OYO
WMH's - OYO
Runner’s Pose - OYO
Mosey around ball fields, circle back up at home base and grab your coupons.
Everything else with Ruck or Coupon
the THANG I
10 Burpees
55 Squats
30 curls
25 Overhead Press
25 Skull Crushers
30 Gas Pumps with Coupons - ic
Mosey to mini track… mild grumblings of carrying coupons during brief mosey.
THANG II
10 Burpees
25 Hand Release Merks
30 Jump Squats
25 Jump Tucks
30 Carolina Dry Docks
Leave mini track and mosey through back area by the creek and up the hill next to the utility area. Moderate grumblings about carrying coupons. Circle up. MC increasing.
THANG III
10 Burpees
25 Hand Release Merks
30 Curls
25 Overhead Press
25 Upright Rows
Mosey with Coupons to ball field steps. Grumblings consistent.
THANG IV
40’s
25 Derkins, 15 jump ups decending down by increments of 5 to 5 Derkins to 35 jump ups.
(Getting tight on time so needed to cut this a bit short.)
Mosey back to home base for home stretch.
THANG V
bear crawl from home base to restrooms and mosey back
10 Burpees
30 curls
30 Freddie Merks
Jane Fonda’s (25, 20 and 20 leg lifts each side at alternating angles of extension.
We are 2 minutes over time and we are done.
Name-o-rama - Welcome FnG Pound Puppy!!!!! The Wizard brought him. Well done my brother.
Announcements
COT and we out!!!
Moleskin
It is such a pleasure leading this group. Thank you for all you do and keep shining your light. We are better together and iron truly sharpens iron. #accelerate
-OT
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