100 and 1000 Leave No Man Behind Cinder Fiesta
AO: Norseman
When: 06/29/2023
QIC: Ha-ha
PAX (14): Blistex, Bottom Bunk, Callahan, Cam's, Chapter 11, DeLorean, DirtyMO, Ha-ha, HoseHead, Knight Rider, muTTon, Stu, TMI, TO
Preamble:
After some friendly banter with the Rubiconians we called out all the Norseman we could find at home and not on vacation or worse, FARTSACKING! Would it be enough to retain the title of The Alpha’s Premier AO? We’ll find out.
Warm-O-Rama:
Mosey down to St. Francis for:
- SSH
- Weed Pickers
- Imperial Walkers
Look who found us! Chapter 11!
The Thang:
Mosey through the woods to the cinder pile. Pick up one each.
Out on the track at the starting line we have 5 pairs of exercises and 100 meter movements after each. 100 reps, 1000 meters. Pair up and stay with your partner, no man left behind.
No Man Left Behind |
||
| 10 | Overhead Press | Lefthand Farmer Carry 100 yards |
| 10 | Curls | Righthand Farmer Carry 100 yards |
| 10 | High Pull | Rifle carry 100 yards |
| 10 | Skull Crushers | Rifle carry 100 yards |
| 10 | Diamond Merkins | Behind head carry 100 yards |
| 10 | Wide Merkins | Behind head carry 100 yards |
| 10 | Back Squats | Front arms out carry 100 yards |
| 10 | LBC block | Front arms out carry 100 yards |
| 10 | Overhead Press | Lefthand Farmer Carry 100 yards |
| 10 | Curls | Righthand Farmer Carry 100 yards |
After completing the last movement a quick 10 count then on to:
Catch Me If You Can
Partner 1 farmer carries both cinder blocks at a walk around the track, partner 2 drops for 10 Merkins then runs to catch up and takes the cinders around further. Repeat until one lap is complete.
Speed Round
30 seconds AMRAP Overhead Press
30 Second AMRAP full Curls
Return cinders
Back out of the woods, No Man Left Behind Run back to the flag:
Mosey back and if you get to the front of the line circle back to the 6 and work your way up again to the front. Every person who finds themselves in front circles back to the 6.
Mary
- Flutter Kicks
- Big Boy Situps
COT:
My MIL is doing well after surgery
Those traveling
Monday 7/3 Dunwoody walk/run/ruck up Stone Mountain
Tuesday 7/4 Norseman closed. Instead visit either:
- Rubicon 0530
- The Wreck for the Crabtree Road Race. 6.2 miles, 3 mini-beatdowns along the way
Naked-Man Moleskin:
Blistex shared with us that this month is his 6 year anniversary with F3. That at his first workout that he was the 6 and people kept coming back to him and encouraging him on. This immediately sold him on F3 and the character that the men shared with him. Always pick up the 6! Leave No Man Behind.