YHC was looking for a workout yesterday and noticed the Cougar Q-sheet was open! With the temps set to dip to the mid-20’s, it looked like perfect sledding weather. Unfortunately there wasn’t any snow, but I figured that wouldn’t hold us back! 16 PAX gathered up with 1 FNG, so I knew it was going to be a good morning!
Warm-up
- 47 Side shuffle hops (waiting for Band Camp to arrive)
- 12 cotton pickers
- 10 Willie Mays Hayes
- 10 Imperial Walkers
- 10 forward arm circles
- 12 reverse arm circles
The Thang
I’ve been wanting to try a version of a workout a CrossFit buddy shared with me recently where they did 10 rounds of 10 pull-ups / 200m run. Without enough pull-up bars handy, I thought we’d modify with merkins. I also like trying to make workouts scale to the individual where possible. So, rather than doing a standard number of merkins, each PAX set a baseline with 1 minute max merkins then divided that number by 3 to set their benchmark for the 10 rounds.
- 10 rounds
- 200m run
- 1-min max merkins / 3
Sufficiently warmed up, it was time to go sledding! Split the PAX into two groups of 8 and established the ground rules. One lap around the track with one PAX sitting on the sled and on PAX pulling. Each time the team needs to swap the puller, then all PAX on the team do 8 burpees. And, they’re off… Team 1 quickly found some loopholes in the rules with by pushing the from the back, two PAX helping to push the sled bar, etc. So, an audible was called at the halfway mark disallowing any additional support for the one PAX pulling, and we set off again! Team one eked out the victory, but I think all were rewarded with at least 32 burpees.
With 5 minutes to spare, we set off for a quick set of Lt. Dan’s (1 squat, 1 cadence count set of lunges, 2 squats, 2 lunges, etc.). Had to stop at 8 due to time constraints, but at least felt a bit more balanced after all the merkins earlier in the workout.
Mary
16 Twizzlers
Turnpike special Freddy Mercury’s
Spooky signature Boat/Canoes
Announcements
Be visible – wear headlamps and reflective gear and be especially aware when working out on/near streets. We had a close call at another AO last week, and this is a good reminder for all.
Fill the Q sheets. Set a goal to do X Q’s for the year, quarter, month, etc. F3 is about Fitness, Fellowship, Faith, and Leadership. Take the opportunity to lead!
COT
Prayers for LoPair as he heads into surgery.