Back to School

Back to School

Today was the first day of school for the host school of The Charge’s AO and the kids are surely ready to get back at it.  So, we followed suit and focused on some F3 basics.  Here’s how it went…

Disclaimer given and run to student drop-off with a short high knees and butt kicks.  Continue run to small BB court where we circled up for:

COP

• SSH x 15 IC
• IW x 15 IC
• Copperhead Squat x 15 IC
• Merkin x 15 IC
• MC x 15 IC

Recover and Run to Stadium Steps for Modified 7’s:

Burpee at bottom (increment), Carolina Dry Docks at top (with no decrement = 7 each round);  [1,7; 2,7; 3,7, etc.]

Plank when done, then: 

• LBC x 15 IC
• Heels to Heaven x 15 IC

Mosey to football field, with a stop for calf raises on steps (crowd pleaser!), circuits on field:

• Wide Arm x 20 OYO; lap around half football field; Plank for 6; Flutter x 15 IC
• Jump Squat x 20 OYO; lap around half football field; Plank for 6; Dolly x 15 IC
• Hand Release Merkin x 20 OYO; lap around half football field; Plank for 6; Freddy Mercury x 15 IC
• Diamond Merkin x 20 OYO; lap around 50; Plank for 6; Rosalita x 15 IC

Mosey over to track for a couple of laps, with some arm work to break it up:

• 5 x Wide Arm Merkin OYO, Run 100;
• 10 x Wide Arm Merkin OYO, Run 100;
• 15 x Wide Arm Merkin OYO, Run 100;
• 15 x Wide Arm Merkin OYO, Run 100
• 5 x Diamond Merkin OYO, Run 100
• 10 x Diamond Merkin OYO, Run 100

Mosey to launch for some Mary:

LBC x 15 IC; Oblique each side x 15 IC

Then, QIC learned not to turn control over to Baracus with 2 minutes remaining.  He led us in:

• 10 each side x some “Aqueduct” torture (Don’t recall the full name) IC
• 10 x Burpees OYO

COT

Take out by Baracus

Moleskin:

Thanks to the PAX for working though and enduring YHC’s virgin Q.  It was great to lead this group.  Good work put in by all.

On this back to school day, YHC needs to sharpen his espanol as Baracus’s counting in Spanish almost got me lost

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