Catfish maiden voyage Q

1.0

28 degrees and very clear – 14 total posted with 8 in 1.0

Warmup:  SSH x 15

Cotton Pickers x 15

Thang:  Was a partner circuit about the fundamental ABCs

A (Abs):  50 picnic situps

B (Basketball & Burpees):  1 partner makes 10 layups on alternating goals while 2nd partner does

burpees cheering on his teammate.  Switch spots and complete all 20 layups.

C (Chinups):  10 chinups each

D (Decline Merkins/Defense:  Use haybails near rock pile, 25 decline merkins with feet on hay

bails while other teammate holds a bent knee defensive position

E (Easter Bunny Hops:  side by side two foot bunny hops for 25 yards

F (Farmer’s Work):  10 Tire Flips while teammate does overhead sandbag presses with sandbag,

switching after 5 hand to hand; change spots and repeat.

Rinse & Repeat:  we completed 2 full circuits and A & B of the 3rd

Mosey to Mary: Plank waiting on 2.0

Brazilians x 25

Superman

Upper Dog Stretch

Modified J-Lo (courtesy of Total Package)

Upper Dog and Lower Dog stretches

 

2.0
WARM-UP:
Mosey to the upper lot, circle up:
  • SSH x 20 (IC)
  • Cotton pickers x 15 (IC)
  • Marine Corps merkens x 10 (IC)
Grab a rock
THE THANG:
With your rock:
  • Bent-over rows x 10
  • Upright rows x 10
  • Reverse skullcrushers x 10
Leave your rock, mosey to the shelter:
  • Exit’s Plank Test (continuous with no recovery for 5 minutes):
  • Straight-arm plank for 60 seconds
  • Elbow plank for 30 seconds
  • Right-elbow side plank for 30 seconds
  • Left-elbow side plank for 30 seconds
  • Straight-arm plank w/ left leg elevated for 30 seconds
  • Straight-arm plank w/ right leg elevated for 30 seconds
  • Straight-arm plank for 30 seconds
  • Elbow plank for 60 seconds
Mosey back to the rock pile
With your rock:
  • Around the worlds x 10 each direction
  • Curls x 10
  • Rock dips x 10
Leave your rock, mosey to the shelter – REPEATO Exit’s Plank Test
Mosey back to the rock pile
With your rock:
  • Lawnmowers x 10 each side
  • Merkens w/ one hand on rock x 10 (5 each hand)
  • Sit-ups w/ rock (partner alternates taking and passing rock each sit-up) x 20

Moleskin:  Great opportunity to Q for the first time.  Some laughs in the ranks as I started out quicker

than I should have and the 50 picnic situps were probably a bit much to start.  We certainly need some

practice on our basketball layups but it made good fun especially when Skinner dunked his 10th.  Joseph’s

(FNG fellow worker with Backdraft who didn’t show up for the naming of his friend) new F3 name is

Double Duty.  Thanks for the opportunity to Q you fine men.