nom de guerre
AO: The Wreck
When: 05/01/2023
QIC: Sprocket
PAX (14): Bear, Blue, defcon2, Donor, Echo, Manchester, Matt Shields-Norm, Meltdown, Moonshine, Mountain Mama, rip, Sell-out, Sundance
Preamble:
The past several weeks have seen some Wreck PAX visit and even Q at Bad Apple AO, so, it was time to return the favor and pay respects to where QIC’s F3 journey began.
Warm-O-Rama:
Disclaimer given, QIC lead PAX up the hill to parking lot for SSH’s, Mtn Climbers, Michael Phelps, Sungods, copperhead squats and zero Caitlyn Jenners (it’s a TX thang-don’t ask), all else done IC, some OYO, 15 reps all. On to the playground…
The Thang:
The 22’s
Simple, not easy.
Rep’ counts: 20-2, 18-4, 16-6, 14-8, (you get the idea), all the way down to 2-20, *then*, run a lap from playground to flag then uphill around baseball diamond then to steps leading back to playground between each superset and upon completion of supersets.
Round 1 superset: Bonnie Blairs (Alpha-count [double]) + Mercans.
Round 2 superset: Jump squats + Renegade Rows (Alpha-count)
Back to flag for Peter Parkers, flutters kicks, Parker Peters, Diamond Mercans, Freddie Mercs and plank work
COT:
Alpha Region convergence this Saturday, 6 May at Wreck AO, 0600 Pre-Ruck/Run, 0700 Workout. Bring FNG’s, text, call or mssg some Kotters and get ‘em out.
Naked-Man Moleskin:
Good seeing some OG’s and meeting some RNG’s. Can’t imagine a better way to kick off a new week and month. ‘til convergence, Sprocket out.