Pinch Hitter

Preamble:

Quarter-end meant extra long days and nights for Thud so, a pinch hitter was called for. Dug through some old workouts for ideas and reviewed official F3 disclaimer with legal to make sure it was thorough and up-to-date.

Warm-O-Rama:

began with windmills 15x IC, E-Z mosey across LAX field to basketball courts where SSH and mtn climbers were performed 15x IC. Continued e-z mosey to front campus where 15x imperial walkers were performed followed by a monkey humper salute. Then, on to the pull-up station.

The Thang:

• Sprocket’s “300” workout

the goal for each PAX was 300 air squats using good form (no bowing, break 90° if possible).

after every 15 reps, stop and perform the following:

• 5 pull-ups or sand bag rows (40# or 60# sandbags available).
• 10 BBSU’s
• 15 ‘Mericans
• 5 hanging knee-ups

then, continue doing air squats until 300 had been performed.

back to the flag with a minute left to plank.

COT:

we lifted up those suffering from the effects of Hurricane Helene and those involved in the relief efforts (especially our own brother Pushback).

Naked-Man Moleskin:

Water and non-perishable food drive for western NC. Spider collecting items for drop-off 7 October ‘24. Bring your items to next workout or DM him for drop-off location. A moment of silence and close out with a word of prayer. Sprocket out.