Suicide Cookies With a Side of Rush

November 9, 2018

WHEN: 11/09/2018

QIC: RG3

PAX: Closer, Bright Idea, Nanu Nanu, Goatcheese (Respect), Fat Cat, Fieri, Link, Stubbs, GTL, John Boy, RG3

I likely put more thought into the music I was planning to play this morning than in the actual workout. But based on the PAX reaction, the workout held up just fine. I had fun and hope they did, too.

11 PAX rolled up to the AO and were welcomed to my Rush Playlist. Nothing gets the heart pumping like Red Barchetta, Distant Early Warning, and Red Sector A. Let’s do it.

Warmup

SSH x 20IC
Windmills x 10IC
Imperial Walkers x10IC
WMH x10IC
Seal Claps x10IC

Main Event

Mosey to the tennis courts.

Suicide Sets

Set 1

Sprints to each end of the three courts (3 segments).
On arrival on last segment, do 30 merkins, sprint back and plank until PAX complete.

Set 2

Sprints to each end of the three courts (3 segments).
On arrival on last segment, do 25 Jump Squats, sprint back and plank until PAX complete.

Set 3

Bearcrawls to each end of the three courts (3 segments).
On arrival on last segment, do 25 WWIIs, sprint back and plank until PAX complete.

Set 4

Sprints to each end of the three courts (3 segments).
On arrival on last segment, do 10 Burpees, sprint back and plank until PAX complete.

Don’t Drop the Cookie

Mosey to the rock pile to partner up and grab a rock.

Mosey to bottom entrance of the AO (off of BC Parkway)

Partner 1 holds rock above head and walks up the hill.
Partner 2 runs 1/4 mile (around the AO to Granite Mill Blvd) and back to meet partner 2.
When they meet back up, switch roles (1 runs, 2 carries rock). Continue until both arrive at Granite Mill Blvd
Penatly Merkins! The twist is if you “drop the cookie” below your head, you stop where you are and do 10 Merkins OYO, then continue walking.
Repeat starting at Granite Mill back to the rock pile.

Announcements

Support Bright Idea’s weighted vest workout for charity. Check Slack.
F3 Chatham Holiday party on 12/8.
Shovel Flag building party at Ramblers on 11/14.

COT

I’ve said this many times, but I so appreciate and love F3, particularly when I’m away from it for awhile. I’ve had a lot going on this week, some late nights, etc. so this was my first post since last Friday (which coincidentally I Q’d at the Wall!). But what’s great about F3 is that it’s so stable and predictable. It’s “always there” for us, no matter what’s going on. We can count on it. And that’s so important in life, particularly when things get chaotic in the world or in our communities/homes. That stability is a true blessing. Thanks everyone for coming out and supporting me today. Aye.