R2D2 and The Farm would have loved this one
All Davis Lake BackblastsSeptember 7th, 2018
6 PAX were out in the Thursday gloom. YHC had put a call out to the AO to see how many bootcamps in a row we could hit the DDM. Tuesday we had a dirty dozen, but it looks like the streak would end at 1. The sandman was apparentely working overtime in the night because YHC also showed up 10 min late to my own Q…enter the walk of shame. Softwood had the PAX well warmed up and this is what YHC had is store for a 30 min painorama:
Warmarama: (Not sure – wasn’t there)
SSH x ???
WM x ???
???
Burpee IC (8 count)
10 IC
Crowd Pleasers: Merkin followed by a Groiner, but done as a pyramid. For regular men, going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1 may be a challenge, but average F3 men should go from 1:1 up to 5:5 and back down to 1:1
Bruce and Cait
Merkin one leg crossed over other switch at top
Merkin one leg crossed over the other switch at bottom
Burp and Groin:
1 Burpee / 1 Groiner
1 Burpee / 2 Groiner
Up to 10 Groiners
Body Builders:
8 Count Burpee with Plank Jack
10 IC
Monkey Jumpers x 10 IC
Partner Plank Curls x 20
Partner Shrugs x 20
Gunners: In Field lines up. Set number of American Hammers, explosive exercise (like Burpee) then sprint to Q determined point. Rinse and repeat.
MARY:
Low Dolly x 20
Rosalita x 20
Low Flutter x 20
Monkey Crunches x 20
Pretzel Crunch x 20 Flapjack
Reverse Crunch x 20
LBC till smoked
RECOVER – RECOVER
COT and BOM
NMM:
-
Welcome for the second time to FNG Cody. Sorry we couldn’t think of a name…still. I’ll attribute that to the PAX being so smoked we couldn’t think straight.
-
Thanks again to Softwood for jumping in to lead during my tardiness. My sincere apologies to the PAX for showing up late.
-
I had some special exercises for R2D2 who was a no show. I will bring them back out when he is there and he WILL be my partner and I WILL hold him by his ankles.
ANNOUNCEMENTS:
-
Rolling Stone Anniversary beatdown on 9/11 at Odell Primary School
-
Hit The Brixx 5K, 10K and fun run on 9/15. Huge F3Nation event. Show up to run or show up to hang out with your F3 Brothers even if you don’t run.
-
See Slack for info on these an more
Will be DR for a few days – stay consistent.
Laser – OUT