8 Men were called to The Beacon to sharpen their minds and bodies. They came prepared and ready for a total body beat down. It all went down like this:
Warmorama
Mosey around the parking lot and perform high knees, butt kickers, and karaoke.
Circle up on the front right corner of the GCC.
25 SSH IC
15 Cotton PIckers IC
50 Overhead Claps IC (For Bogey)
The Thang
Chase Bear/Crab
Partner up – Size does not matter
Inspired by Donho from Wed at Mighty Oak
Partner 1- Start Bear Crawling Side of Church
Patner 2 – 10 Mericans then catch partner
Flip flop at point where partner 1 was caught
Repeato until you reach the back right corner of church.
Plank out until all have arrived at corner
Back straight away of church
Partner 1 – Crab Walk
Partner 2 – 20 Squats then catch partner
Flip Flop at point where partner 1 was caught
Repeato until you reach right back left corner
Plank out when you arrive to back left corner of church
Left side of church
Partner 1 Bear Crawl towards front left corner
Partner 2 – Hand release Mericans then catch partner
Flip flop at point where partner 1 was caught
Repeato until reach front left corner
Plank out when you arrive to front left corner
Front of Church
Partner 1 Crab Walk towards front right corner
Partner 2 15 Jump Squats then catch partner
Flip Flop at point where partner 1 was caught
Repeato until we reach front right corner
Plank until all arrive at front right corner
Rock Pile
Pick screw your neighbor rock
21's (7 low curls, 7 high curls, 7 full curls) IC
15 Should Presses IC
15 Bent Over Rows IC
10 Skull Crushers IC
15's (5 low curls, 5 high curls, 5 full curls) IC
11 Shoulder Press IC
12 Bent Over Rows IC
10 Skull Crushers IC
Return your Rock
Burpee Go Around
Partner Up- Size doesnt matter
Partner 1 Broad Jump Burpees proceeding around the church
Partner 2- Lap around the church until you catch Partner 1.
Repeato, Repeato
Indian Run and Pull Up Forest
Indian Run from the church to pull up forest and partner back up
Partner 1- 10 pull ups
Partner 2- AMRAP DIPS
REPEATO X 4
Pull out tires
Partner 1- 20 Curb Mericans- 10 each side
Partner 2 -Toe Touchs on tires- Switched to flips because of Dallas not wanting to excercise 🙂
REPEATO X 4
Indian run back to the front of church for Mary
Mary
-Windshield wipers x 10 each side – Zuul
– Crunchy Frog x 15 IC- Springfield
– JLO- X 15 IC Grinch
– Pillow Talk X 20 IC – Bagboy
Recover Recover
Moleskin
-Thank you Ramrod for the opportunity to lead this strong group, and for introducing me to F3.
– A lot of mummble chatter at first, it got quite in the middle, and then it came back during the toe touches….just remember Dallas that I care about your fitness
-Bagboy- always motivating those around you. Glad you pushed me on that last set up Pull ups. You are a great leader, and always motivating those around you. It is always an honor to post with you in the gloom
-Bogey- Maybe one day I will convince you to write a backblast……and I will stop bothering you if you HC to apart of the HTL in April 🙂
– Springfield- HC'd on Tuesday and showed up strong this morning. Comes in quite and crushes it everytime. Your work shows your leadership, and it rubs off on those around you. Great work
-Zuul- You hate bear crawls, burpees, and running. Well you looked like all of these were right up your ally with how well your crushed this workout. Strong work and RESPECT
-Grinch – crushing it as always. You get out there and just do work. It is impressive and motivating. #ISI
-Contra- injuries and all and you just bust it out. It is awesome to see you back in the gloom! Thank you for taking us out. You know how to speak the word, and have a strong ability to reach those around you. Thank you!
As we continue to grow, continue to motivate those around you to step up and Q. There are a lot of great leaders out there ready to lead in the gloom. March 19th and Lake Norman High School 0600 will be a great opportunity to sharpen those skills at Q School.
Thank you all for the opporuntity to start your weekend off right.
AYE!