Running out

AO: The Widowmaker

When: 09/07/2019

PAX: Pinky, Sculley, Boomer, Dosido, Mufasa, Nacho Libre, Zohan

QIC: Zohan

The idea for the workout came from the 43 feet leadership podcast. I think it was Dread who talked about getting used to pain and chaos and gave an example that when the Q takes the PAX out of the AO they don’t know what to expect.

Warm-O-Rama:

A quick mosey on the trail, followed by 10 Squats, 10 Weed Pickers

Some mumble chatter ensued after the Q’s pronunciation of Pickers sounding more like Peckers, PAX wondering if that’s a new exercise

10 Hill Billies

The Thang:

The PAX were led on a ~2.1 mile run outside of the AO with stops for beat-downs.

1st stop – Lucky 7s

7s being the 11s little brother, Luck 7s means triple the fun (777).

Starting with 6 Wide Merkins, 6 Stagger left and 6 Stagger right, bear crawl (a bit of downhill and back up), 1 Shoulder tap, 1 Plank Jack and 1 Mountain Climber. Run back. (followed by 555-222, 444-333 and so forth to 111-666).

2nd stop – Lunges, Situps and LBCs

Starting at a lamp post, PAX lunge to the next lamp post and do 5 Sit ups, lunge to the next for 10 Sit ups and so forth till 25 Sit ups . Then continuing with 30 LBCs to 50 LBCs on the subsequent lamp posts.

3rd Stop – Bear Crawls and Bonnie Blairs

10 SSH just to catch our breath. I think SSH are an unofficial core principle of F3

Q points at 4 corners in the parking lot. Bear crawl between them. 15 Bonnie Blairs (single count) on each.

4th Stop – Mike Tysons and Rocky Balboas

We reached the circle above the entrance of the AO.

10 Mike Tysons IC (derkin position with feet on curb side, 1 horizontal squat and 1 push up)

Rocky Balboa – 1 minute of steps ups on the curbside, as many as you can

10 Mike Tyson IC

Rocky Balboa

5th Stop – Calf raises

We reached the stairs at the entrance of the AO. 1 Calf raise on the first step, 2 on the next, then 3… Restart the count between flights of stairs. We had to cut the it short to make it back in time to the flags.

Final Stop – Mary

Back at the theoretical flag (no one had it), we had just enough time for 15 American Hammers and 15 Box Cutters before time caught with us.

COT:

Prayers for the people in the Bahamas. Prayers for our brothers finishing the Blue Ridge Relay. Next week 9/11 memorial (18 years have passed).

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