Q: BlackDog (F3 New Bern)
PAX: Bad Hand, Commander, Hog Slat, Pyro
FNGs: None
COUNT: 5
YHC has not posted much recently due to illness, so running was not on the itinerary for the day. And as I needed to get in heavy carry training, the Pax was treated with a variety of coupons to move around throughput the workout.
Warm-a-Rama
BLIMPS walk. 1 Burpee with a forward jump, 2 Lunge Walk steps each leg, Imperial Walker with a forward step on each count x 3, Merkins-Aligator crawl x 4, Plank Jack walk (legs in/out on count 1&2 followed by 1 forward step in the plank position on count 3&4, R&R) 4C x 5, Jump Squat with a forward jump from the crouch position x 6. Rinse and repeat for 6 rounds.
The Thang
Partner work. Sandbag options, 60lb or 40 lbs, kettle bell options, 30lbs or 20lbs
Pax 1)Over the Shoulder sandbag throw for 40 yards,-mosey back. Pax 2) 5 Merkins, 10 Squats. Repeat until partner returns. Pax 2)mosey to weight, OTS back. Pax 1) Merkins, 10 Squats repeat
Pax 1)Sandbag or Kettle Bell farmer carry, down/back Pax 2) 5 Burpees, 10 American Hammers single count, repeat until Pax returns
Flapjack
Pax 1) Bear Crawl Sandbag Drag down, mosey back. Pax 2)20 LBC, 20 air press, repeat
Flapjack
Pax 2) mosey down, Bear Crawl Sandbag drag back Pax 1)20 LBC, 20 Air press, repeat
Pax 1)Rifle Carry sandbag down/back
Pax 2)5 Carolina Dry Docks, 10 Lunges single count, repeat. Flapjack
Pax 2), Rifle carry down back
Pax 1)5 Carolina DD, 10 lunges sc repeat
YHC then hooked the 2 sandbags together for a standing sandbag drag 20 yard out and back while the remaining Pax alternated planks and Al Gore as each Pax took their turn. Each Pax did a forward drag and then we each completed a backward drag.
The Pax wrapped up the day with a casualty carry (3 Pax, 1 casualty and extra man carried the sandbag) for 80 yards. After each Pax had a turn, we grabbed the coupons and threw in YHC’s truck.
Mary
Repeated the BLIMPS walk.
COT
We counted, named and prayed. Pyro had a request for help from Crema Brew to move several big, heavy items. This seemed like a natural extension of the workout so Bad Hand , Commander, Polyp (strong work posting solo at the Bear!) and YHC joined Pyro in making short work of the task and then enjoyed a nice breakfast
Great work by everyone! Appreciate the opportunity to lead and get better.
BlackDog