The 19 degree weather didn’t slow down the PAX of 12 on the Official Kickstarter Launch this morning. Van Der Beek and Candlestick co-Q’ed a special workout to get the blood pumping and core temperatures up in a hurry. We had a record number of Rucks on today with 7.5 PAX posting with a sack. The .5 is Birkenstock’s weighted muscle shirt.
Warm Up with Van der Beek:
15 Good Mornings
10 Sir Fazio Arm Circles each way
20 Imperial Squat Walkers
20 Merkins
15 Slow Wind Mills
20 Mountain Climbers
20 Carolina Dry Docks
The Thang:
Jog around the island and meet up at the hill for Traveling Burpees and Bear Crawls
This time we did Traveling Burpees halfway down the hill and then Bear Crawls the rest of the way to the bottom.
Turn around and now Traveling Burpees halfway up the hill and finish with Bear Crawls to the top.
Jog over to the bench with a lung walk along the way.
At the bench:
20 Dips double time
20 Left/Right Step Ups
20 Derkins
10 Dips
20 Right/Left Step Ups
10 Derkins
Over to Candlestick
Mosey to the playground
Cindy x 3 – 5 pull-up, 10 mericans, 15 air squats
Peoples chair – Pass the ruck and press x 1 down the line and back
Mosey to the step-loop
9 nines – Jump squats at top, hand-release mericans at bottom.
Plank
Circle for Mary
LBCx20
The low slow flutterx20
Runner stretchx10, reverso
Merican hammers x 20pole.
COT:
First a break for the official picture using the official camera and the official tripod with official shovel flag in front of the American flagpole.
Nameorama
Moleskin:
This workout took off with a flash. The six week trial period proved to be more successful than we thought. Despite the nearly weekly rain and cold weather, we have had 12 plus PAX posting consistently. We have returned a number of former F3ers and added a number of FNG’s through this workout. It will continue to be ruck friendly and low running, which is ideal for FNGs but will challenge regulars with increased strength work. It is a great way to kickstart your week!
Prayers were shared and will stay in our hearts.
Cinderella took us out.
That is all.
