The Big 3-0-0

Preamble:

Springbreak week in the Alpha and a crisp April morning made for a small but hearty band of PAX that showed up to work some coupons with little mosey.  QIC only had a small whiteboard available but knew how to fill it with a big rep count that all PAX could benefit from.

Warm-O-Rama:

The usual: SSH’s, Mtn climbers, Windmills, hillbillies, slow-sey around the parking lot.  IC (mostly) with 15-20 reps each.  Then, it was a heavy carry to the pull-up station with PAX shouldering a cinder, 40# med ball, (2) 40#ish sandbags and an upper 50#ish sandbag (the label says 60#; will be corrected soon) and a borrowed BT speaker.

The Thang:

The 300 test

QIC came across this workout a long time ago and was saving it for just such an occasion.  It didn’t disappoint as there’s a little of something in it for everybody.  Goes like this…

• 25 “Ups” as in pull-up, chin-up, muscle-up, commando-up (PAX’s choice); sandbag rows could also be combined or modified with any number of “Ups”
• 50 R.D.L.’s at bodyweight – Alphacount
• 50 ‘Mericans at bodyweight
• 50 box jumps onto bleachers or step-ups (Alphacount)
• 50 floor wipes (sometimes ref’d to as “windshield” wipers) while holding coupon overhead
• 50 burpees
• 25 more “Ups” as described above

PAX could break up reps and/or work through exercises in any order they saw fit.

All PAX completed the work in time to return all coupons incl. the Texas-sized whiteboard and arrive back at the flag at 6:15.

COT:

prayers for Sweeper’s family member and her husband (now primary caregiver), all our brothers traveling during the break and likely a couple of other things.

H-Alpha Day (and night) coming up 2-3 May 2025 in celebration of Alpha Region’s 10th anniversary.  Location: Rubicon AO

Convergence morning of 3 May 2025 (see above for location)

Check with Tank for opportunities to Q during H-Alpha Day.

Naked-Man Moleskin:

Thanks for being a part of F3 Nation’s premiere region, gents.  Always an honor to lead.  Sprocket out.