While on Spring Break the last week of March I had the pleasure of posting at “The Bridge” in Charleston along with “our” Duggar (they have one too – and he actually has MORE kids, better step up your game Ben!) While we were there we learned a couple of new exercises and I was anxious to bring them home to my brothers in “The Wood.”
I encourage all Pax to visit other AO’s when they are out of town. Duggar and I got to work out at the top of the Ravenel Bridge overlooking the USS Yorktown at Dawn – it doesn’t get any better than that! We also got to make lots of new friends and learned some new tricks. (Sandbag Indian Run and Pull Over Chest Presses with coupon.)
Conditions: 63 degrees, Cool and breezy – PERFECT weather in the Gloom.
Disclaimer: I am not a professional. Yada, Yada, Yada…..
CoP:
- SSH X 10 IC
- LBAC X 20 (10 forward/10 back)
- Flutter Kicks X 10 IC
- Al Gore Squats X 10 IC
- Whirly Boys X 10 IC
The THANG:
Sandbag Indian Run: (Thanks Charleston Brothers!)
Count off by Two’s. Form Two lines. Ones in one line, Twos in another. 1st Pax in each line passes the 25 lb. sandbag bag to the person behind them, and so on, until the last pax in line, last pax in line then takes the bag and runs with it to the front of the line and repeat.
Pax go through the gate and turn left onto walking track, Indian run with sandbag to tennis courts.
Tennis Court Escalator: (AMRAP 8 mins.)
Crab walk long sides. Lunge walk short sides.
1st Corner: 10 Merkins
2nd Corner: 20 Mountain Climbers (each leg.)
3rd Corner: 30 LBC’s
4th Corner: 40 Monkey Humpers
Rinse and repeat until time is called (8 minutes)
Line back up by two’s; resume Indian Run with sandbags to the hill!
Flossy’s Hill: (AMRAP 8 mins.)
Run up the hill Backwards
At the top of the hill:
10 V-Ups
20 Flutter Kicks (each leg)
30 American Hammers
Run down the hill and do 40 squats.
Rinse and repeat until time is called (8 minutes)
Line back up by two’s; resume Indian Run with sandbags to the coupon cage (running between baseball and softball fields.) Deposit sandbags and each pax grab a coupon and head to the soccer field.
Block Party: (AMRAP 8 mins.)
30 Kettle Bell Swings with coupon
20 Pull over chest presses with coupon (also from Charleston AO.)
Run to mid field and back.
Rinse and repeat until time is called (8 minutes)
Return coupons.
Mosey to shovel flag.
22 Merkins in Honor of our Veterans who commit suicide each day.
Count-a-rama.
Name-a-rama.
Announcements:
- 4/30/16: USMC Mud Run. Duggar is the QIC; if you are not signed up it is too late?
- 4/30/16: Hodges Elementary 5K
- Relay for Life: May 6th, Uncle Buck is QIC.
- May 14th is F3 Greenwood 1st Anniversary Convergence at Epicenter @ 6:30 am (1.5 hour workout.) Coffeteria afterwards at Howard’s; BabyBlu will hold another Whetstone meeting for those who missed the first one.
- F3 Dads Campout: May 20-21 at “The Oasis” of Connie Maxwell. Boy George is QIC.
- Read the newsletter while you still can!
- Be sure to sign up for SLACK and ask for the 150 channel package.
Prayer Requests: Refugee’s 2.0, pre-op today and surgery tomorrow. Bambi is on the IR due to a broken big toe and hurt pride. Reach out to a veteran today and thank them for their service. All un-spoken requests.
Praise Reports: Lego’s students saw F3 Mud run article and Judge Hairy’s testimony and were inspired by it; word is getting out about F3. Coffin’s cousin’s 2.0 does not have autism as previously suspected.
BoM: Closing Prayer
Naked-Man Moleskin:
- I remembered the disclaimer this time!
- My cadence calling only slightly improved over my VQ. Thanks Judge Hairy and Meatloaf for getting me back on track.
- We learned the difference between a “Coffin” and a “Casket” today – if you don’t know, ask Coffin (NOT Casket!)
- Quote of the day from Lego: “I never realized a tennis court was not square.”
- Consensus is: Crab walk SHORT sides. Lunge walk LONG sides.
- Woodpecker DOES NOT want me posting at other AO’s anymore.
- Pooh Bear suggested we rename the “Pull over chest presses with coupon” after me, I explained to him that could only happen if I died doing it. I’ll pass on that.
- Mumblechatter was at minimum, missed you Smokey and Juggernaut!
- Since SOUR did not post today, I replaced the Curls with Kettle bell Swings.
- Cold Feet woke up late today and defected to the Shipyard. I hope you guys wore his A** out!
- Thumper FARTSACKED today – give him He**!
Until next time. Same Bat-time, Same Bat-Channel!
(Hey can we ADD a Bat-Channel to Slack?)
-Polly