Don’t let the “Warmup” Fool You…

Don’t let the “Warmup” Fool You…

We had a great showing of 19 Pax even considering the Day Zero Challenge and the YL Mud Run to follow.  Each seemed to have stepped-up his intensity this morning.  Could it have been the cooler weather?  Welcome FNG High Knees!  Hope to see you back soon brother!!

Pre-Thang BOM (Borrowed, with permission, from Skywalker)

COP
MOSEY to baseball field… Oooops…Due to Little League set up…Correction…Mosey to front field.
Shoulder circles both ways x 20
SSH x30
Slow Good Mornings x10
Slow Squat x10
IW x20
Mt Climbers x20
5 burpees OYO
Shoulder circles both ways x 20
SSH x30
SLOW MERKINS x20
Slow Good Mornings x10 (Cycle could have done these all day)
Slow Squat x10
IW x20
Mt Climbers x20
10 burpees OYO

The Thang:

Indian Run to Pavillion
PARTNER-UP (size matters)
P1 Jump-Ups x 20
P2 Balls to Wall Hold until partner completes above
Flapjack
Plank when done
Rinse & Repeat x3

P1 Dips x 20
P1 Decline Merkins x 20
P2 People’s Chair
Flapjack
Plank when done
Rinse & Repeat x3

Mosey to Soccer Field
Partner-Carry down, Partner Drag-back.
Flapjack (Crowd pleasers)
Plank
Partner Merkins (Hand Slap) x20
Partner Leg Throws R/M/L x10ea
Flapjack

P1. Jack Webb to 10/40
P2. Planks
Flapjack

Indian Run to front field
STARFISH x1
Center 5 burpees
1. Jump Squats x10
Center 5 burpees
2. Maktar Jai x 10
Center 5 burpees
3. LBCs x20
Center 5 burpees
4. Dive Bombers x10
Center 5 burpees

COP for MARY
Plank
Cumberland County Viaduct left x20
Cumberland County Viaduct right x 20
10 Burpees OYO
Mosey back to Shovel Flag

COT
BOM

Moleskine:

YHC planted the shovel flag on a brisk morning at The Rock. It wasn’t long until there seemed to be little chill in the air for the 19 Pax who decided to take a few laps around campus.  Strong work men. Nice run-in from Hacksaw! Welcome and T-Claps to our FNG, High Knees (Medhi Nikui) for smokin’ his first F3 post!  His comments, following the workout, were resonated by many that the warmup ( a double COP and not too challenging) was deceiving and not a sign of what would follow.  YHC noticed Great stamina, from Hops, on holding the plank while his partner did JW’s. Thank you, Donkey Kong, for the audible “We do ten” when the Q called for a measly 4 and 16.  YHC and the Pax liked the 10 and 40 JWs so stuck with that. The Q did cut the Starfish short, due to time, but YHC thinks that his watch might have been 2-3 minutes fast and that Saturday’s time might be more lenient as compared to weekdays. You be the judge…

Thank you for great efforts by ALL this morning!  We sprinkled lots of ground considering the cool temps. YHC looks forward to more “fun times” with special attention to Jack and Star…consider that a pre-blast with no known date…yet.

Thank you for the opportunity to Q! Great post men!