A strong group of 16 PAX showed up to TG.
Today was my Maiden Q and I was stoked to give it a try at this site. I had planned for my 1st Q to be in late June, but I saw an opening on the calendar and decided to jump the gun. Shout out to Maize for coaching me through it, and for Vector Victor giving me some ideas.
When I was planning the workout I tried to think back at some of my most hated conditioning workouts when I was a young school boy playing basketball. The first workout that came to my mind was the dreaded “22”. A 22 is 2 full-court down and backs in 22 seconds. When preseason began in late August, every Wednesday would be our conditioning day. 6 Wednesdays in a row we would do 22’s as our workout. 1st week would be 10-22’s, and then eventually we’d work our way up to 22-22’s on the 6th and final day. It was brutal. You would do this with a partner and your rest would be when the other partner is doing the 22.
As much as I hated these, I thought it would be great to incorporate them into an F3 workout. Eliminate the rest in between the 22’s, and add some good ole’ Dora 1-2-3 exercises.
I tried my best to bring the pain and hope the PAX had a great experience.
Warm up:
From the lower parking lot where we park, mosey up Millbrook rd to the upper parking lot. SSH x 20, GMornings x 15, Mountain Climbers x 20, Plank Jacks x 20, 20 Merkins with a 10 second low plank hold in the middle.
Pre-Thang
Lindsays: 1st exercise- 30 Squat Jumps. 2nd Exercise- 10 LBCs. Exercise OYO, then subtract 5 reps from the 1st exercise and add 5 reps to the 2nd exercise. Repeat OYO until you have 10 reps of the 1st exercise and 30 reps of the 2nd exercise.
Mosey over to the basketball courts……
The Thang:
Dora 1-2-3 with 22’s. Partner up and line up along the baseline of the 2 basketball courts. Teams of 2 pax working together to reach cumulative exercise goals of 100 burpees, 200 WW2 sit ups, and 300 Star Jumps. Pax 1 executes as many reps as possible while Pax 2 completes a 22. Flapjack until team goal is reached. When a team completes the exercises, go to a plank hold and wait for the remaining teams to finish. Threw in some low plank holds and chilcutts. Definitely some mumble chatter when Red Card did his 10 count aggressively slow.
Form 2 lines and mosey on down towards the docks and stop at the boat house. 10 burpees OYO. Continue towards the damn and stop at the first bench. 10 burpees OYO. Head back to the parking lot to circle up for Mary. Oh, 10 more burpees OYO.
Mary:
American hammer x 20
Naked Moleskin:
– Arena this Friday, Pullen run to HP at 2pm, or HP at 230.
– Prayers for a PAX neighbor and also his coworker who are about to go through chemo for a benign and malignant tumor.
Zima took us out in a good word of prayer.
