When:  4/11/20

Virtual QIC: CDC

The Pax:  Pinto, Flanders, Dipstick, Wee Man, CDC (QIC)

Conditions: cool in the morning, warming up throughout the day

The Thang

Disclaimer (You know it)

*I challenged the PAX to get a 30 minute Ruck or Run prior to this workout for a little “extra credit”.  (I got 3 miles of running in.)

Warm-Up

SSH x 10 4CT OYO

Imperial Walkers x 10 4CT OYO

Squats x 10 4CT OYO

Little Arm Circles

• Forward x 10 4CT OYO
• Backward x 10 4CT OYO
• OH Claps x 10 4CT OYO
• Forward Claps x 10 4CT OYO

Merkins x 10 4CT OYO

Uhaul’s 20 minute AMRAP

Round 1

2 SSH

2 Burpees

2 Squats

2 KB/Concrete Block swings

*Add 1 rep to each exercise for each subsequent round

Run 1 lap around your block

Isometric Fun

*Find something heavy to lift over your head (Concrete Block/KB/Ruck/etc…).

Overhead Hold x 1 minute

High Plank x 1 minute

Overhead Hold x 1 minute

High Plank x 1 minute

Overhead Hold x 1 minute

Run 1 lap around your block

Point A to Point B

Broad jump burpees (broad jump + 1 burpee) to target point (~25 yards).

Bear crawl back to start point.

Low crawl to target point (get your hips into the ground!).

Crab walk back to start point. 

Mary

50 Big Boy Sit-ups

50 Dying Cockroaches (single count)

50 Flutterkicks (single count)

50 Hello Dollys (single count)

50 Box Cutters (single count)

Virtual COT

BOM: OYO

Moleskin: 

The worst part of Qing is when you are halfway through the workout, and you start wondering why you planned such a terrible beatdown.  You guys can at least partly thank Uhaul for his amazing AMRAP.  He let in me on that gem.  Then I thought, what if we did the AMRAP, and then added more to complete an hour workout?

I made the mistake of waiting until Friday to do Wee Man’s workout, then ran, then did this workout on Saturday, with a little running prior to.  Oh well, I never really regret a workout after it’s over, just the one I didn’t do.  Until next time.   SYITVG!

Announcements/Prayers

• If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
• Prayers for Monkey’s mom and his family
• Prayers for everyone affected by COVID-19 (aka everyone)