• Post Type:
  • When: 01/31/17
  • AO:
  • QIC: Tiny Tank
  • FNG's:
  • PAX: Dolph, Fresh Prince, Juice Box, Madoff, Mayor, Sargento, Shad Rap, Stone Cold, Tiny Tank (Q), Top Hat, Wheezy

11 showed in the gloom and cold to push the rock at the Storm.  No FNGs present so abridged version of disclaimer given.  YHC did stress that today’s work out was completely stolen from a bootcamp class his M taught.  Some modifications were added to accommodate present coupons and time, but all mumble chatter and complaints should not be directed at the Q.

Top Hat was coming in hot at go time, so YHC quickly got the pax moving so he’d have to hustle to catch up.  As the planned workout would leave little time to spare, a formal warm up was skipped.

Warm Up:

No time for a proper warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

  • Station 1:
    • Burpees x 10
    • Jump Squats x 10
  • Station 2:
    • Back Row w/ cinderblock x 10
    • Sumo High Pull w/ cinderblock x 15
  • Station 3:
    • Squat Press w/ cinderblock x 10
    • Shoulder to shoulder press w/ cinderblock x 15 (going over head)
  • Station 4:
    • T Merkins x 10
    • Up/Down Planks x 15
  • Station 5:
    • Dips x 10
    • Tricep Merkins x 15
  • Station 6:
    • Curls w/ cinderblock x 10
    • Reverse Grip Rows w/ cinderblock x15

Last 2 stations where shortened 30 seconds and 1 mosey was skipped to ensure completion on Time. With 2 minutes to spare, mosey back to start to close out. And Time

Pledge

Announcements:

  • Need Q’s at TheStorm, Goat Island and the Yank!
  • Palmetto 200 meeting on 7 Feb @ Cramer Mountain Club.
  • Tiny Tank has the Q @ Goat Island on Thursday.  Workout will honor Army CPT Dan Whitten who died February 2, 2010 while on patrol in Afghanistan.

Prayer Request:

  • Top Hat’s Father

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.