Deanwormer’s call to action for covering workouts as part of the raison d’ etre of F3 inspired me to scan the AOs for empty slots. Empty Slot, thy name is Tobacco Road. Another Carpex PAX, Disco Duck, was similarly moved and a co-Q was born. It wasn’t freezing, but it also wasn’t the shorts and T-shirt weather I would expect in mid-April. (“Don’t worry, I’ll make it up to you in mid-July” – North Carolina.) Cardiac and Weed & Feed arrived promptly. Disco was muttering to himself about the ridiculously large size of soccer fields, more on that later. No sign of Floyd, however, so we were off at 0545.
The Warm-up (Beaker’s Beginnings)
Jog the Peanut with a mix of butt-kickers, high knees, side shuffles, and skipping for height. Stop next to the giant balls for
SSH
Windmills
Good mornings
Imperial Walkers
The Thang (Beaker’s [and Disco’s] Beatdown)
Partner up. Partner 1 begins bear crawling the Peanut while Partner 2 runs it in the opposite direction. When Partner 2 meets Partner 1, they flip flop and the bear crawl and run each continue. Repeato until the combined efforts of the partners results in a complete bear crawl of the Peanut.
Head up to the playground for AMRAP pull-ups plus five assisted pull-ups. Repeat, ’cause who doesn’t love “as many as possible” followed by another round of “as many as possible”
Pass the torch to Disco Duck for the real beatdown
Mosey over to the soccer field where Disco gave us worthy four corners. Although because soccer fields are so big, he only had us covering about a quarter of it – don’t worry, that was enough.
Corner 1 – 12 merkins
Corner 2 – 12 squats
Corner 3 – 12 LBCs
Corner 4 – 12 burpees
Whew that was rou…wait, what do you mean again? Oh, ONLY 11 reps each this time. Huh? I am sure it will feel easy at 3 reps each (But you took even that from me). Keep dropping a rep each round, until we got to 8 (see, I never got to experience the joy of 3 reps), then mosey out to the field house for ALRSU, Irkins, Derkins, Tea Bags, Box Jumps in cyclical, bruising fashion.
The Mary
Circle up for a choose your own adventure that included Weed & Feed’s version of a dying bug that requires an insane amount of coordination. So much so, that he couldn’t actually cadence count while leading the exercise. I think I completed on rep out of 15 appropriately.
The COT
Count-o-rama: 4
Name-o-rama: 3 Meh and a Hate
Announcements: The Bull
Prayers: Cardiac’s friends whose 3-year-old drowned. Pray for support, healing, and help understanding the tragedy.
Disco’s M
Thanks for letting us drop in and lead guys. It’s always a pleasure…except when we bear crawl the peanut and then do serially decreasing reps of four corners. That’s never fun.