From Inferno to Paradiso

Paradiso

When: 4/30/18

QIC: CDC

The Pax: Ready Mix, Biscuit, Booger, Spirit Fingers, Paycheck, CDC (QIC)

Conditions: 60 degrees F, Air Quality GOOD (per Spirit Fingers’ Fitbit)

The Thang

Disclaimer

Warm-Up

SSH x 10 4CT IC

Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC

Overhead Claps x 10 4CT IC

Forward Claps x 10 4CT IC

Merkins x 10 4CT IC

10 Burpees OYO

Flutterkicks x 20 4CT IC

 

Bataan Death March

Line up for traditional Indian run. The last person drops and does 5 burpees while the rest of the PAX mosey in a line. After completing the burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 burpees, while the (former) last guy continues on to the front of the line. Continue until each PAX has performed 5 burpees.

Once stopped:

10 Burpees OYO

20 Squats OYO

10 BBS OYO

Rinse and repeat Bataan Death March

*As I finished up my burpees and started to run to the front, Spirit Fingers told Ready Mix to sprint to keep me from catching him. Very funny guys…jokes on you… we were stopping at the hill and now you’re tired…ha!

The Devil’s Hill

  • Bear crawl down hill.
  • Crab walk up hill.
  • Lunge down hill.
  • Sprint up hill.

 

Mosey to front of playground

 

11s (Heels to Heaven/American Hammers)

Perform 10 Heels to Heaven. Run to target point. Perform 1 (both sides) American Hammer. Run back to start point. Perform 9 Heels to Heaven. Run to target point. Perform 2 American Hammers. Always adds up to 11. Continue until you have done 1 Heels to Heaven and 10 American Hammers.

 

Plank O’ Rama Warmdown

High Plank, Left Hand, Right Hand, High Plank, Right Leg, Left Leg, High Plank, Low Plank, High Plank

COT

BOM: CDC

Moleskin:

It was a great day to lead you Brothers! Other than a little pregame confusion created by a certain simian-named pax, things went smoothly. I conquered my fears of an Indian Run type exercise…and no new injuries. I got to introduce an exercise which is sure to be a recurring Rumble favorite…The Devil’s Hill. If only I had been wearing a ruck…now that would have been fun! 66.7% went to the superior F3 Florence Coffeeteria as well for some 2nd F. Rumble is working. Keep EHing. With more than one option, there is bound to be an AO that would work for an FNG.

Announcements/Prayers

  •  Sign up to Q. https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date. There are rumors about an upcoming Q School…be on the look-out!
  • Prayers for many PAX Family Members
    • Thunderbird’s mom
    • Milton’s mom and daughter
    • Swan’s wife
    • Biscuit’s grandma
  • There’s an F3 Anniversary coming up…more to follow!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s