Row The Boat

Preamble:

In a late minute, less than 24 hour notice, YHC moved forward to take on the BD for the Nirvana AO.  After a long week of travel, and weak hotel workouts, it was time to deliver a solid BD that focused on intensity and full body effort.  Therefore, what better opportunity to use the football field, track, and stadium steps.  Of course, when you go early to setup the stadium before the BD, only to find it locked…its time to adapt, improvise, and overcome.

Warm-O-Rama:

11 x SSH

11 x Mountain Climbers

Sun Gods – forwards/back

11 Hillbillies

11 Abe Vigodas

Mosey…

7 PAX showed up but I guess the Abe Vigodas were too difficult for @No-See-Um and @Thud, who promptly left at the start of the BD.

As the mosey started towards the stadium to pick up the workout board, YHC cam upon a wall that was great for doing 15 dips.  Then the mosey took us past a couple of bars and we conducted a Morning Call – 5 pullups per PAX, while remainder do 5 Merkins for each PU.

Keep moseying and come across the daunting steep hill…

7s – Incline Merkins on the curb, Run the Top of the Hill and do Squats.  Nobody busted it, so YHC considered that a victory in itself.

Mosey to the stadium, pick up the board, do a quick set of merkins and head back to the MS track.

The Thang:

After the light calisthenics, 1 mile run and bodyweight exercises..the real fun begins.  YHC explained the concepts of Energy, Sacrifice, Direction from PJ Fleck and his Row the Boat Mantra and we got into it:

(NOTE: After each exercise, the PAX were scheduled to do an up/down of the stadium steps, but YHC changed that to a little more running at the start)

R – Russian Twists x 50

O – Quarter Pounder: 

Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. Run backwards to the goal line and plank for the 6.

W – World War 1 Sit-Ups x 50

Lunge 1/2 the Track, then Backwards Run (Bernie Sanders) back to the board

T – The Chinooks – 50 Arm Circles each way

H – Hand Release Merkins – 25

E – Escalator – 10 LT Dans, 20 Squat Jumps, 30 Merkins, 40 BBSUs

Lunge the Track 1/2 way, then Backwards Run Remainder

B – Blimpees – 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats (YHC Modified slightly to ensure we could finish the BD Board)

O – Outlaws (Flutter kicks making O to Right/Left) x 10

A – Alternating Side Squats – 25 each side

T – Triple Nickel (5 Merkins, 5 Merkins on First Step, 5 Merkins on Next Step)

Back to the Flag…arriving at 8am.  Let’s do 15 Merkins OYO while the clock still reads 8am.

TIME

COT:

Prayers of praise for the blessing we have and continued hedge of protection over our PAX and their families.

Naked-Man Moleskin:

Always a privilege to lead an F3 BD, even with the defections of Caffey, No-See-Um, and Thud (blaming their fart-sacking on 2.0s.  Until next time, @Woody…out.