AO: Row the Boat

When: 02/11/2021

PAX:

Number of Pax: 10

Pax Names: Flux, Gopher, Hobby Lobby, Jockey, Krispy Kreme, Mayhem, My Pleasure, Oxy, V-Bucks (2.0), Waterboy,

Number of FNGS: 0

FNG Names:

QIC: Oxy


The BackBlast:

10 Studs gathered in gloom in to enjoy a pleasant morning with mild(ish) temperatures. Too bad a beat down had to ruin it

Welcome and Disclaimer

Warm up:

SSH x 15 (IC)

Merkins x 10 (IC)

Abe Vigoda x 10 (IC)

Arm burners (all 4) x10 (IC)

Low slow squats x 10 (IC)

The Thang:

Still technically art of the warm up, we lined up at the speed bump and did some Tree Burpees. Ran to first tree, 1 burpee; 2nd tree, 2 burpees up to the last tree and did 6 burpees. Backpedaled back to start and planked for 6

We the moseyed over to the tennis court or what I like to call the Court of Pain (yes cheesy I know)

We did 4 rounds. Music was supplied by V-Bucks “Pop/Rock “playlist

There were several high impact exercises so reminded everyone to modify as needed

Round 1)

Defense slide (slide shuffle) down the long part of courts

10 hand release merkins then planked for 6 (added about 10-15 sec for fun)

We then bear crawled the short width to next corner and did 10 Jump squats.

Repeated these exercises on the other half of courts and next two corners

When finished with round 1 we ran one lap around courts

Round 2)

Same as round 1 but did 20 Hand-release merkins and 20 jump squats at each stop

Round 3)

High knees on the long portion with 10 Plank jacks at corner

Broad Jump (lunge for modification) on short width with 2 count flutter kicks on corner

Round 4)

Same as round 3 but 20 plank jacks and 20 flutter kicks

Nothing like bear crawls and broad jumps to wear everyone out!

615 so circled back up at the flag

Prayers- Waterboys son successful surgery, F3 expansions , Sissy bar and his M

Announcements: Pax lunch at San Juan, Shirt Orders on slack, Convergence with FIA this Saturday

Awesome job by everyone this morning. We left no man behind and hopefully everyone left 1% better!

Thanks for Gopher for the shoulder tap to Q today.

Bear

 

Leave a Comment

F3 Kinston