Don’t Quit

Event Date

Sep 12, 2018

AO


8 strong came out and worked the core this morning!

FNG1: Freeway (not on site)

FNG2: Lou’s Bitch (not on site)

FNG3: Whirley (not on site)

 

Warm-up

20 X SSH IC

10 X Toy Soldiers IC

10 X IST IC

10 X Windmill IC

10 X Cotton Pickers IC

Plank/Stretch

10 X Mountain Climber IC

10 X Dips IC

Off to DUMC…

 

The Thang

Pick a paver and circle up in the middle of the parking lot.

 

Round 1:

10 X Curls IC

10 X Skull Crushers IC

10 X Overhead Press IC

20 X Leg Lifts/Holding UP Paver OYO

Bear Crawl to island at end of lot

Partner up: Partner A 20 Big Boi Sit Ups while Partner B holds feet in plank position.  Flap Jack.

Mosey to pavers

 

Round 2:

10 X CDD IC

10 X Bent Over Row IC

10 X Upright Row IC

15 X Low Flutter w/Paver Press IC

Lunge Walk to island at end of lot

Big Boi sit up repeato, mosey back to pavers

 

Round 3:

10 X Merican IC

10 X Squat w/Paver IC

10 X Merican w/One Hand on Paver IC (both sides)

12 X Quarter Turn Jump Squats IC (both directions)

Burpee Suicide to island at end of lot (start with one burpee, move up two parking spaces, 2 burpees, run back to start.  Continued by adding one burpee, up to 6)

Big Boi sit up repeato, mosey back to pavers

 

Round 4:

Overhead press time bomb.  Zamperini paver, Q starts the circle with 5 overhead presses.  Continue around circle, reducing by one once it makes it back to the Q.

Curl time bomb.  Same as above, but hold paver out in front unless your curling

10 X Merican IC

10 X Squat w/Paver IC

Mosey to island at end of lot

Big Boi sit up repeato, mosey back to pavers

 

Back to the Green…

 

Extended Mary

Fescue: 20 X LBC IC

LB: 20 X Low Flutter IC

Hyster: 10 X Freddie Mercury’s IC

Whirley: 15 X Mason Twits IC

Riptide: 20 X High Flutter IC

Fescue: 10 X Pickle Pounder IC

 

Recover, Recover

 

Moleskin

– Prayers lifted for all who will be impacted by Hurricane Florence.

– Had a general idea of what I was going to do this morning, but a lot of exercises were on the fly.  Ran out of ideas at the last round so went with the time bomb.

– Met Lou’s Bitch for the first time, who I will now refer to as “LB”.  I don’t know if that is the worst or best F3 name I have ever heard.  Discuss amongst yourselves.

– LB did have some great mumble chatter this morning.  Very inspirational pep talk to Hyster on the last round of Big Boi sit ups…something like “don’t QUIT!  Don’t even think about QUITTING!  Get the word QUIT out of your mind!      QUIT should not be in your vocabulary!

– Hyster didn’t quit.

 

Fescue