RUN AROUND AND DO STUFF…

  • When: 08/10/19
  • QIC: Gander
  • The Pax: Plan B, Double Dipper, Little Dipper, II Fingers, Black Dog, Sandbagger, Peeping Tom, Cuddy, Blue Hawaiian, Morning, HoneyWagon, 420


A strong pax of 12 and a 2.0 posted this beautiful, humid morning to get their day right. This was my first back-to-back Q – so I was a bit concerned about getting up for it this am. However, as the pax rolled up, the motivation kicked in. Just a few had read the preblast and knew to bring a basket, volley or soccer ball – luckily we had just enough as several pax brought extras. No FNGs, so we jumped straight into:

Warm-o-rama

  • Sun Gods 4CICx10, reverso
  • Downward Dog
  • SSH 4CICx20
  • Mountain Man Poopers 4CICx10
  • Imperial Stormkickers 4CICx10

The Thang

We started off with an Indian running from the front parking lot to the student parking lot and back to the front entrance steps.

At the front steps we partnered up for Coyote Uglys (wheel barrow walk up the steps with a merkin at each step, spin & return down with a merkin at each step). Flapjack, rinse & repeat.

We ambled to the low wall by the steps and proceeded to do 50 Push-Aways. Standing facing wall, fall forward to catch yourself, do an irkin and explode back off the wall to push yourself into a standing position.

We then moseyed to the band practice field where we lined up the coupons (basket, volley or soccer balls) at one line and full size cinder blocks 20 yds away. We did the following:

  • Squat Presses 2:00 min OYO AMRAP
  • Lunge Walk to second line
  • Ball Passes (ball between your feet, raise legs & arms and pass ball to hands and back down with arms & legs not touching the ground) 2:00 min AMRAP
  • Meander back to first line
  • Curls 2:00 min OYO AMRAP
  • Lt. Dan to second line
  • Pickle Pointers with feet on the coupon 2:00 min OYO AMRAP
  • Meander to my truck for a water break
  • Return to first line and partner back up for Bear Brawl (Bear Crawl with partner A in front pushing back on partner B’s shoulders or back to provide resistance) 20 yds; flapjack; rinse & repeat
  • Squat Presses 30x OYO
  • Lunge Walk to second line
  • Ball Passes audible to 20x OYO
  • Meander back to first line
  • Curls 30x OYO
  • Lt. Dan to second line
  • Pickle Pointers 20x OYO (memory is fuzzy here – gassing out)

We returned the coupons to my truck and did an extremely slow mosey back to the front of the school for:

Mary

  • American Hammers 4CICx20
  • LSF 4CICx20
  • LBCs SCIC OMUx30

I believe this captures most of the workout – it seemed much harder and taxing than it actually sounds. I was completely gassed – stopped 5 min early.

Despite the afternoon storm, several pax celebrated Double Dipper’s 2.0 birthday party – really glad to have you in the F3 community.

YHC closed in prayer. As always, thank you for the opportunity to lead!

Aye!

Gander

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