Countdown is on

by | Dec 30, 2015 | Backblasts | 0 comments

0445

3 ruckers (Lego, Smokey, Don Ho) launched with coupons for 2.25 mi #TheStandard

0530 

14 hard-chargers stormed #TheMightyOak ready to countdown to New Years. Several pax ran into the AO for their beatdown. Here is their story (all exercises in cadence unless otherwise noted):

WARM-O-RAMA

Mosey through the parking lot with high knees, butt kickers, and carioca

SSH x 25

IST x 15

Cotton pickers x 15

THE THANG

Round 1:

40 Mountain climbers, 35 LBCs OYO, 30 sec plank, 25 squats, 20 air presses in peoples chair, 15 WWII situps OYO, 10 'mericans, 5 burpees OYO, 1/8 mi lap

Round 2:

35 LBCs OYO, 30 sec plank, 25 squats, 20 air presses in PC, 15 WWII situps OYO, 10 'mericans, 5 burpees OYO, 1/8 mi lap

Round 3:

30 sec plank, 25 squats, 20 air presses in PC, 15 WWII situps OYO, 10 'mericans, 5 burpees OYO, 1/8 mi lap

Round 4:

25 squats, 20 air presses in PC, 15 WWII situps OYO, 10 'mericans, 5 burpees OYO, 1/8 mi lap

Round 5:

20 air presses in PC, 15 WWII situps OYO, 10 'mericans, 5 burpees OYO 1/8 mi lap

Round 6:

15 WWII situps OYO, 10 'mericans, 5 burpees OYO, 1/8 mi lap

Round 7:

10 'mericans, 5 burpees OYO, 1/8 mi lap

Round 8:

5 burpees OYO, 1/8 mi lap

COT

Sweaty Moleskin:

  • Ditka started by saying this was a running AO and then quickly changed his mind after the running began
  • Took the pax until about round 5 to understand how YHC was counting down
  • Bam Bam always perfect on form and even worked in shoulder presses to the squats…strong!
  • Over Budget looking fast on several of the runs to catch Lego out front
  • Rocket and Smokey were always eager to crush the burpees…nice work
  • Strong work by Lego who rocked the ruck for most of the workout, kind of #Show2Know
  • Thanks to the pax for crushing this workout this morning with YHC. It was my 1 year F3versary today and it has been such a great year due to the motivation and accountability that F3 has brought into my life. 
  • Thanks to Ditka for the opportunity to Q this morning and to the Lake Forest Church men's ministry for the EH (Email Headlock). Until the next time…

Don Ho

Submit a Comment