Out of Control

Out of Control

18 Pax launched at 0700 for yet another #F3DayZero soul crushing. Here’s what we did:

The Thang

Purple Haze Q

Mosey to the rock pile and each man grab two manageable rocks. Onto the field for COP:

  • SSHs with rocks – 20 IC
  • Shoulder presses – 20 IC
  • Merkins on your rocks – 20 IC
  • IWs – 20 IC
  • Mountain climbers on your rocks – 20 IC

Return your rocks and mosey up to school yard by the parking lot. Break in to four groups for some rotating pain stations.

  • Wall walkers between windows
  • Donkey kicks – 20
  • Supine pull-ups on rails – 20
  • Backward bear crawl up hill at playground

Most did 4 rotations.

Run to the front of the school for some bench work:

  • Decline merkins, dips and incline merkins – 20x20x20
  • Plank work
  • Decline merkins, dips and incline merkins – 15x15x15
  • Plank work
  • Decline merkins, dips and incline merkins – 10x10x10
  • Plank work
  • Peter parkers – 10 IC
  • Mission impossible peter parkers – 10 IC

Mosey to back of school and hand off the Qship.

Good Hands Q

Indian run around the track. Stop at the basketball court for some exercises:

  • 10 squats, 10 lunges each leg, 30 calf raises (pointed straight)
  • 10 squats, 10 lunges each leg, 30 calf raises (pointed in)
  • 10 squats, 10 lunges each leg, 30 calf raises (pointed out)

Mosey to hill for 11s:

  • Jump squats at the bottom, backward lunges at the top

Over to the school for people’s chair, with arm’s out, for a long time

Mosey down to the field. Partner up.

  • Partner A runs 100 yards, Partner B does 10 burpees. Winner does chair plank. Loser does 10 burpees. Flapjack
  • Partner A runs 100 yards, Partner B does 20 merkins. Winner does chair plank. Loser does 20 merkins, Flapjack

Run back to the front of the school. Find some bench with your partner. Partner A does 15 jump ups, Partner B does called exercise. Then flapjack. Called exercises:

  • LBCs
  • Flutters

Mosey back to the parking lot for Mary.

  • Heels to heaven – 20 IC
  • Dolly – 20 IC

COT. Great send-off by LD.

Moleskin

As you can see from the list of Pax above, this is a group that probably should not be allowed to attend the same workout. At the very least, they should be separated during COP. What started as whining over using rocks during SSHs turned into a lot of banter. Instructions were clear on how to pick the rocks. However, some let peer pressure get to them and they picked up rocks way too big handle during SSHs.

Seriously though, a very good group of guys out there this morning. Pretty sure they got their money’s worth with a shoulder scorcher and leg burner.

Thanks Good Hands for Qing…and for using those extra minutes I left you with.  Probably wouldn’t have had them had everyone done all 4 circuits in the rotation.

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Spackler
9 years ago

#mailed #it #in

Mermaid
Admin
9 years ago

Having a hard time remembering…Did Radar complete the GRC? Fairly certain I remember him mentioning it once or 37 times during the workout. Good Q’s gentlemen.

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