You Say You Want an Evolution

When:  9/12/20

QIC: CDC

The Pax: Pinto, Billy Ho, Vallencourt, Yogi, Big Worm, Swan (RESPECT), Ronnie Forrest (FNG-Yum Yum:  WELCOME!), Jefferson (RESPECT), Thriller (RESPECT), Paycheck, Boucher, Musk, CDC (QIC)

Conditions: 75 degrees, misty, slightly gloomy

The Thang

Disclaimer

Warm-Up

Little Arm Circles

            Forward x 10 4CT IC

            Backwards x 10 4CT IC

            Overhead Claps x 10 4CT IC

            Forward Claps x 10 4CT IC

Squats x 10 4CT IC

Merkins x 10 4CT IC

Grab a block and mosey to Hoppa’s Yard

Evolution Yard

Low Crawl across length of Hoppa’s Yard

High Crawl  back to start point

Plank for the Six

Crab Walk to target point

Bear Crawl to start point

Plank for the Six

Duck Walk to target point

Lunge to start point

Plank for the Six

Overhead Carry Block to target point

Farmer’s Carry Block to start point

Plank for the Six

Mosey to Hoppa’s Yard

Blocks and Burpee 11s

Perform 10 Block Curls.  Run across the length of Hoppa’s Yard.  Perform 1 Burpee.  Rinse and repeat, decreasing Block Curls by 1 and increasing Burpees by 1 until reaching 1 Block Curl and 10 Burpees.

Mosey back to flag

Warm-down

Flutterkicks 4CT IC x 50

BBS x 25 OYO

American Hammers 4CT IC x 25

Boxcutters 4CT IC x 25

High Plank

Right Arm Up

Left Arm Up

Right Leg Up

Left Leg Up

High Plank

COT

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

Moleskin

Thanks for letting me lead you today brothers! It was a nice, cool misty morning.  YHC hit the AO with a small sqrrt sqrrt just in time due to trying to avoid an Elvis.  To remember our 6 brothers finishing up their 12 hours of the 9/11 GORUCK Tough, YHC incorporated some fun GORUCK-style exercises.  (We later found out that they actually finished before we did…where’s my patch at? Hahaha).  Fortunately, everyone avoided any fire ant stings during my PAX indoctrination of Evolution Workout Theory across Hoppa’s yard.  I can definitely say that I helped some of those ants get woke.  Today I had the PAX do a little block work, but not too much, since IPC took care of that earlier this week.  It was a quiet group, and not too much complaining overall.  Good work brothers!  Looking forward to seeing you all in the gloom again!

Announcements/Prayers

  • Check out F3 Florence social distancing recommendations.
  • We have copies of Freed to Lead…let Foxy or 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.
  • Next week, September 19th, F3/FiA CSAUP at Scrooge:  7:30 AM.  Talk to Nurse Jackie for further details. 
  • Also next week, September 19th, 9 AM, go support the 2nd Annual 22Kfor22. Here is the Registration.  This would be perfect after the CSAUP for some extra credit ruck miles for a great cause!
  • Prayers for those that finished 9/11 GORUCK Tough this morning for a fast recovery time!
  • Prayers for the nation

Leave a Reply

Please log in using one of these methods to post your comment:

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

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: