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
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