The Sweet Sound of “Rinse and Repeat”

The Sweet Sound of “Rinse and Repeat”

(Posted on behalf of Cold Cuts)

Q arrived early, with all his pain tools to get set up.  No idea what PAX would arrive for this.  Then the All Star parade of cars started to pull in.  Seasoned, hardened PAX arrived one after another.  These were men who eat burpees for breakfast.  Time for the Q to step up and deliver.

Q leads the PAX on a mosey to start.  Stop for normal COP circle?  Nope.  Q recognized the stare of hardened F3 veterans (hardened, not OLD).  Hard decision is made, mosey is all this group needs.

PAX and Q mosey to the soccer field, where 6 well-spaced soccer goals lay.

• Rd 1 – Run to each soccer goal, Jump Squats at each goal.  Start with 4 Jump Squats, add 4 at each goal (4, 8, 12, 16, 20, 24).
• Rd 2 – Same route but with Monkey Humpers – cars driving by need a show (4, 8, 12, 16, 20, 24 reps).
• Rd 3 – Same route, this time with Merkins (4, 8, 12, 16, 20, 24).
• Rd 4 – Why not one more time, this time with Burpees (2, 4, 6, 8, 10, 12).

That was not fun, a thought echoed by all in attendance.

• Mosey over to the wall for some fun with wall sits.  Brothers line-up shoulder to shoulder and assume the position.  Q has a nice 20 lb ball that makes its way down the line of PAX 3x’s.  Thighs are burning.
• PAX then drop and complete 20 Donkey Kicks.
• Rinse & Repeat (word/phrase of the day) 2 more times.

Since we are already here, let’s do some planks:

• PAX line-up shoulder to shoulder in plank position and then pass the same 20 lb ball back and forth 3x’s.
• Rinse & Repeat 2 more times.

Q is thinking everyone is warmed up by now.  Pain tools are waiting.

Mosey to parking lot.  8 stations set up for 8 PAX.

• Station 1 – Run the length of the parking lot
• Station 2 – 80 lb sand bag on shoulders for weighted squats
• Station 3 – Pair of 30 lb dumbbells for shoulder presses
• Station 4 – Pair of 40 lb dumbbells for walking lunges
• Station 5 – 20 lb ball for American Hammer
• Station 6 – Pair of 45 lb dumbbells for farmer carry
• Station 7 – Pair of 50 lb dumbbells for another round of farmers carry – hands never felt better
• Station 8 – Very thick battle rope for rope slams

PAX running was timer for each station, once they returned the PAX moved down the line to next station.

What was the word/phrase of the day?  Rinse & Repeat…completed 2x’s through the stations.

Clock is ticking down, so PAX completed quick round of Mary:

• Civilian sit-ups
• Heels to Heaven
• Flutters
• LBC

Finished

NMM:

Strong effort by everyone.  No place to hide.  Fun to be pushed by strong group like this.  Living legends (in their minds at least)…Q was feeling the pain over the weekend.