11 PAX arrived for a field trip on crisp 25 degree morning. After completing last weeks entire 45 minute DZ workout within a 12 foot radius, Q wanted to travel. First workout in 3 days without a spy from the mother-ship. Still a little nervous they may arrive late so let’s go…….
Warmup – Lap around the parking lot then to the basketball court. Circle up for 10 GM, 20 SSH, 20 Plankjacks, 20 Mtn climbers. 10 IW, 20 merkins.
The Thang – Start with a run to the Biologics parking lot, our friendly neighbor to the north, stopping along the way for 20 derkins and 20 prisoner squats. Q noted the top of the parking lot for future reference. Lots of grumbling and mumble chatter about how far it was to the bottom of the lot. Run to the very bottom parking lot for a set of quick feet 20, IC.
The bottom lot would be the venue for a quick Beast, to honor the retirement of Beast Mode. One lap each, 6 stops for 6:
– Burpees
– Sumo squat jumps
– Merkins
– Monkey-humpers
– Diamond merkins
– WWII sit-ups
Jog to the round-about at the bottom of the hill. Split into 1s and 2s.
1s sprint to the aforementioned top of the lot and back. 2s bear crawl around the round-about and 10 merkins after each lap. Flapjack.
Next trip, 1s backward run to the top, sprint back down. 2s crawl bear around and 10 CDD after each lap. Flapjack
Had 2 more shuttle runs planned but we are short on time. Billy seemed really upset about missing these, hopefully he returned after COT to complete.
Indian run, fellowship pace, back to the basketball courts. Then circle up for Mary get on the end line. 1s suicide run, 2s BTTW. Flapjack. That is all.
COT – Count-o-rama, name-o-rama.
Prayers/Praise – Shut-in is on the wagon, quitting red bull after 12 years of at least one-a-day, or 4,380+. Praise for Shut-in’s decision and prayers for him as he goes this road. And prayers for others that may be battling addiction.
YHC took us out.
Thanks for allowing me to lead.
Largemouth
NMS See the comment section below for the NMS from my esteemed site co-Q……don’t let them down Callahan. Seriously, I think Riptipe will be pissed. Calli you could also use the NMS to pre-blast your Team-FOD workout on Tuesday. If I understood the mumble chatter, that workout will likely set F3 back a few years and contain exercises only fit for a F3 – FIA convergence. 69ers, parterkins, buddy squats to name a few.
