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Writer's pictureBrad Weir

May I Have Your Attention Please...


F3 9/16/20

da 🍆

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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  • Are free of charge

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  • Are held outdoors, rain or shine, heat or cold

  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

  • End with a Circle of Trust

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