A little bit of this…a little bit of that

When:  1/7/19

QIC: CDC

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

Conditions: 45 degrees F

The Thang

Disclaimer

COP

Warm-up

Abe vigoda x 10 4CT IC

Through the Tunnel x 10 4CT IC

Merkins x 10 4CT IC

Flutterkicks x 10 4CT IC

Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC
  • Forward Claps x 10 4CT IC
  • Overhead Claps x 10 4CT IC

SSH x 20 4CT IC

Grab the 60 lb sandbag and mosey to the pick-up line

Blackjack w/ Workout Deck

Play hand of Blackjack against dealer.  Winning hand is workout. 

1st Hand:  Dealer Wins!  Workout:  100 Arm Circles, 20 BBS (At the time, remembering how to do Rosalita was not happening.  Now that I’ve looked it up, it will likely be making its way into the rotation.)

2nd Hand:  Dealer Wins!  Workout:  20 Squats, 20 Plank Jacks,

3rd Hand:  Spirit Fingers Wins! Workout:  12 Hand Clap Merkins, 15 Hand release merkins, 20 American Hammers.  For fun, we also did Booger’s hand, since it was close. 19 Low slow squats, 18 Luge.

Mosey to hill

Bucket Brigade

Line up at top of hill, shoulder-to-shoulder.  PAX at highest point passes 60 lb sandbag down to next PAX, who passes it along the line.  Once you hand off the sandbag, run down to the end of the line to receive sandbag again. 

*With 4 PAX, this became a bit dizzying.  I modified on the way up…unfortunately I think I made it worse.

Line up at bottom of hill.  PAX at highest point carries 60 lb sandbag on shoulders while lunging forward x 10 steps, then passes sandbag to PAX behind him, then runs to back of line.  PAX without the sandbag continue to lunge forward in line.  Rinse and repeat until reaching the top of the hill.  We were able to complete 3 rotations. 

Mosey to parking lot.

Block Work

3 cinderblocks.  1 PAX runs around a designated path while the others perform an exercise w/ their block.  Upon finishing the lap, the runner calls the next exercise before switching off and getting a block.  After everyone completed a lap, everyone got a chance to do the one exercise they missed due to running.  We pulled the sandbag back in to make it happen. 

Exercises:  Overhead hold, Upright Rows, Goblet Squats, Chest Presses

Mosey to parking lot

Burpee Count-off

1 + 2 + 3+ 4 = 10

COT

BOM:  CDC

Pledge

Moleskin

Leadership opportunities sometimes just find you.  I was happy to get to lead today brothers.  For those that posted primarily for a Yogi beatdown, don’t worry, he will be taking my Q on 1/14.  I learned a few things today.  1) Bucket Brigade has the potential to be a great workout on Rumble Hill…however, it would probably be better with more people.  The PAX in their Third 500 (that being ¾ of us) were noticing that this somewhat spinning workout was producing less than desirable effects on our equilibrium.  One day you will know Paycheck!  Spirit Fingers brought up an interesting topic as we were moseying with the sandbag. How did I ever carry a 60 lb sandbag with a 50 lb ruck?  Maybe I’ll get back to that fitness level again this year.  Good luck to our Clemson faithful tonight…either way, it should make for an interesting Run Group tomorrow and an even more interesting workout with Spirit Fingers on Wednesday.  SYITG! 

Announcements/Prayers

  • Sign up to Q for 1st and 3rd F.   (https://f3florence.org/) Go to the Menu and click on Q Calendar.  Type your name in an open area next to a workout date.  Do it…or Ginger may come and get you!
  • Are you interested in the direction of FSD1 schools and future building plans?  If so, come to the Students First Steering Committee Meeting Tuesday night at Central United Methodist Church.
  • I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • Prayers for all children going back to school today. 
  • Saturday, I will be leading a Q School at F3 Marion.  Clown car if interested. 

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