Warrior Wednesday
Conditions: 81…Freakin’ 81!!
The Thang:
16 Pax braved the gloom for another Warrior Wednesday. Glad to see more and more pax donning rucks or weight vests to up the boot camp pain. A slower workout today than usual but hopefully different muscles are sore vs Uhaul’s usual upper body blast.
Merkin Pyramid.
1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 Rep sequence. 5 seconds rest at the top of plank.
So 1 Merkin, 5 second count then 2 Merkins 5 second count….grunts and groans a plenty by the time we got to 8. The 9-10-11-10-9 sequence was rough as usual and always a crowd pleaser. 121 Merkins total.
Flutter kicks IC x 50
Plank Jacks IC x 20
Dead Guy Movement
Pax partnered up and carried 1 coupon per team. The “Dead Guy” was made of 240 pounds of GORUCK sandbags linked together. 5 Pax transported this to the stairs 0.10 mile away.
Partner workout:
A: Runs up and down stairwell.
B: Performs squats with the coupon (35# – 60#)
Team squats for 200 reps.
People’s chair to “recover” for 30 seconds then gather coupons. A different set of 5 guys to carry the dead guy home.
We mosey’d into Veteran’s Park for :
Step ups x 20
Dips x 20
Decline Merkins x 20
Mosey back with YHC calling COT….but EARLY….Heard it from the pax so we continued on with
Merkin circle to 100
Flutter kicks IC x 30
Mountain climbers IC x 20 OYO
Burpee circle 1 rep, then 2 reps for second time around
COT
Announcements:
- Thursday Run Group at West Florence 0530
- Saturday Boot Camp Ebeneezer Park 0700
Moleskin
Today was a rough one for YHC. Different isn’t always better but I was glad the pax held me to the standard and carried me for “5 more minutes”. Always great to have guests from out of town and Snake Oil represented F3 Greenwood well. Thunderbird EH’d an FNG and he brought a friend. That’s awesome. Welcome to F3 Couch Potato and Yanni.
You always want to do your best when programming the workout…sometimes it’s perfect, sometimes you learn and reevaluate for the next Q. Thankful for pax that push themselves with each sequence and for carrying the Q. You all are third and that’s why F3 works. Thanks!
BOM
Dizzy