“You cannot build a great house on a weak foundation.” – Chinese proverb
11 battle-ready men gathered around the flag in the Okwata gloom. Tclaps to Wanker (FNG) for posting, and Tclaps to Bubba & the F3 excuse page (http://f3nation.com/top-five-eh-excuses/) for the EH. I decided to continue the theme that Tool/JV started of spelling the workout, so YHC decided to make it a game… a.k.a. Wheel of Fortune #lexicon… and no, you cannot buy a vowel, Pat! Whoever guesses gets a prize.. Anyway…
DISCLAIMER
The Thang
What is this….? the fountain is on! Thanks, Mitch! So we mosey around it in the usual fashion and mix in some “follow the leader” callouts like high knees, butt kicks, karaoke… then over to the levee for the first word.
COP #1: Word One (_ _ _ _)
D uckwalk – OYO: over the levee and back
O ld Flame Drills – 10 x ea: Runner’s Squat/Scorpions/Bulgarian Split/Bridge (Right Leg then Left)
N ewton’s Cradle – 15 x IC: Start in high plank, then left arm out perpendicular to body (one), back to high plank (two), right arm out perpendicular to body (three), high plank (COUNT)
T empo Squats – 30 x IC: Down (one, two, three), Up (COUNT)
Mosey down the levee a bit and circle up.
COP #2: Word Two (_ _ _ _)
S -Progression – IC: 15x Smurf Jacks, 20x Sumo Squats, 20x Squats, 10x Squat Holds (Low), 10x Squat Pulses (Low)
K ing of Hearts – OYO: Suicides up the levee while varying how you do them. First set forward run, Second set backward run
I mperial Walker Squats – 20 x IC
P eoples Chair to Lunge Holds – Q Command: Hold low squat (legs together), and alt. back lunge holds
Mosey back to original grass area, but in transition, Kim Chi guessed the correct answer!!! His prize was to lead the Pax with 10 x Burpees OYO…no one went bankrupt… Awesome!
COP #3: Word Three (_ _ _ _ _ _)
L unge -Progression – IC: 15 x Single Leg Lunge, 10 x Low Lunge Hold, 10 x Low Lunge Pulse.. (Right then Left Leg)
E lectrifying Abs (Elevens were the plan..but no time) – On your 6 – IC: 20 x Alt. Heel Taps, 10 x R. Leg lifts/curls, 10 x L. Leg lifts/curls, 8 x Both Leg lifts, curls
G lobal Warming – Q Command: Hold Al Gore, and shuffle right in a circle… Q says down – Pax does a merkin, and switch shuffle direction… keep going until we heat up that patch of Earth.
D onkey Kicks – 15 x IC: High plank, and walk feet to hands… jump feet up to the sky, and land on left side of body, then jump them high to the sky and over to the right…repeato
A bs – IC: 15 x Crunchy Frog, 15 x P90X Scissors
Y oga – One vinyasa due to time
Back to the flag for COT, which included Countorama, Nameorama, Shoutouts, and Prayer.
Naked Man Moleskin
Do something that is hard to obtain…always take the tough road… It’s the tough way that makes you grow as a leader. #CSAUP
That being said, GO Ruck signups are running now! The CSAUP Event is 11/11/16. Mark your calendars and email YHC if you want to reserve your spot…they are filling up fast!
Great work guys. Will have to borrow that for the boys up here
Rudy figured it out early on, but I think he was wary of the prize.