My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend. That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.
After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.
Warm Up – in Cadence
SSH – 26
Side Lunges – 10
Peter Parkers – 20
Mnt Climbers 10 slow and 10 fast
Wind Mills x 10
Peter Parkers Oh wait Parker Peters x 20
Go grab a rock……head to the hill, I’ll come up with something. Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!
3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds. At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –
Rnd 1
Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)
Overhead triceps press
Squat with OH Press
Curls
Lunges
Rnd 2
Box Jumps
OH Triceps
Squat with OH Press
BO Rows
Lunges
Rnd 3
Switch Leg step up (with extension)
OH Triceps
Squat with OH Press
Curls
Lunges
NOW on to EMOS – a little extra breather will Q fiddled with timer APP
10 minutes of “Work”
25 BO Rows
5 Man Makers – Burpees with rock jump at the end
Lateral Raises x 15
OH Press x 20
Wall Squat Sit – 10 reps with a 2 second pause in the sitting position
Rinse and Repeat – Exception – adding reps
30 BO Rows
10 Man Makers
20 Lateral Raises
25 OH Press
Wall Squat Sit – Same
Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.
PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!
Upon all rocks being returned – there was little time for Mary:
1:30 of plank – rotating contact points
Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!
COT
FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word). Welcome Seabiscuit!
F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.
Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.
God Bless Brothers – we are held accountable to lead!
