19 Pax posted in the warm, muggy Carolina gloom this morning. 6 choose to attack Lone Pine for EC and I didn’t get a chance catch the names as they came in hot for the ME. Of note, Cheese Splint and Blindside decided to ruck for a couple of hours instead of posting with the group. Their path crossed the Pax who posted at one point and I sensed they knew we knew they wanted no part of the Dungeon this AM.
Warm Up:
Circle up, count off and intro of the FNG Craig Silvanic who will now be fondly known as “Daffy”
SSH x25 IC
WMH x10 IC
Imperial walker x10 IC
Good Morning x10 IC
Arm Circles x10 IC forward and backward
Merkins x10 IC
The Thang:
Jog to Forrest Theater/Dungeon. Of note here, YHC did not account for the fading daylight in the gloom so the gloom this AM was extra gloomy. Those wishing to use the Dungeon for future workouts in 2017 should ensure headlamps are used.
Started the workout with wall squat as YHC explained the Jacob’s ladder exercise that went to ocho, not 10.
8 single right leg lunge SC with left leg behind on a higher step(I am not the F3 terminology guru, but I think this has a name somewhere)
8 single left leg lunge SC with right leg behind on a higher step
Run to top of the Dungeon and do 1 jump squat. Had to run instead of bunny hop with it being so dark without headlamps.
Run down to bottom of Dungeon and immediately back doing wall squat. Once everyone was back at the wall, 30sec timer started.
After 30 sec wall squat complete, immediately move to single leg lunges 7x SC each leg.
Run to top of Dungeon and to complete 2 jump squats.
Back down for 30 sec wall squat.
Repeato until 1 single leg lung and 8 jump squats were completed.
Most 30 sec wall squats also required arms either strait to the side touching the wall or straight out in front.
At this point time was running short so had to adjust course and speed to ensure upper body was included. No rest between the following sets. All SC.
25 derkins
25 Dips
20 wide grip derkins
20 Dips
15 military derkins
15 Dips
10 Derkins
10 Dips
=70derkins and 70dips
Jog back to OEC. Peach stepped up today as he stayed to support Daffy as he spilled merlot. Spilling merlot was not my intent for a FNG, however, it’s a good sign the workout did its job today. Thanks Peach!
Mary:
American Hammer IC x25
Milking the Cow IC x15
WWII SC x20
Merkins IC x10 then slow merkins IC x5
COT:
Reminder Super Cooper’s Little Red Wagon Run this weekend.
YHC highlighted:
Raising a Modern Day Knight by Robert Lewis
A real man:
Rejects Passivity
Accepts Responsibility
Leads Courageously
Seeks the greater reward(not the easy one)
Ocho