Shock and Awe Initiation

When: 6/15/20


The Pax: Cinnamon, Bridesmaid, Wee Man, Paycheck, Foxy, Booger, Spirit Fingers, CDC (QIC)


Conditions: Damp, but not raining, low 70s I think

The Thang



Little Arm Circles (Because I saw Booger on his way and didn’t want him to miss the real warm-up)

Forward x 10 4CT IC

Backwards x 10 4CT IC

Overhead Claps x 10 4CT IC

Forward Claps x 10 4CT IC


“Shock and Awe”

Burpee Countdown: 10 burpees OYO … 9 burpees OYO … 8 burpees OYO …etc…2 burpees OYO …

Here we stop to ask Wee Man what the next exercise is going to be. “One burpee, OYO,” is the confident reply.


10 burpees OYO. AND….we’re 15 minutes into the workout.


Merkins x 10 4CT IC

Through the Tunnel x 10 4CT IC


Mosey to the side parking lot


SSH x 10 4CT IC

Imperial Walkers x 10 4CT IC

Hillbillies x 10 4CT IC (by request…I’m flexible)


Mosey to back parking lot



Perform 1 Merkin, run to target point, perform 10 Big Boy Sit-ups. Run to start point, perform 2 Merkins, run to target point, perform 9 BBS. Rinse and repeat, keeping total number 11 until performing 10 Merkins and 1 BBS.


Indian Run to the bottom of Rumble Hill


Lunge/Bear Crawls

Lunge to halfway point up Rumble Hill, then switch to bear crawls for the remaining distance.


Mosey to front of school and pick a brick side.


10 Step-Ups (each leg)

10 Dips

10 Decline Merkins


Mosey to the 2.0 shovel flag



High Plank

Right Arm Up

Left Arm Up

High Plank

Reverse Plank



Non-BOM (with an appropriate 6 feet distance): Spirit Fingers


Thanks for letting me lead you today brothers! Thanks to Wee Man for being new to Shock and Awe…he played it perfectly. YHC could get used to this weather, though I know it is short-lived. SYITG!



  • Check out F3 Florence social distancing recommendations.
  • I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
  • Warpath on Wednesday: BACK AT THE FLORENCE CENTER!!!

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