December 1, 2017

Catch Me If You Can, Lazy Dora!

AO: The Barracks

QIC: Bookworm

PAX: Beauty Shop, Teacher’s Pet, Tiny, Toms, Roga, Pre, Recoil, Speed Bump, Gus, Ghost Dog, Second Base, Shoestring, Phat Pat (Walking Wounded), Soybean (Walking Wounded)

Conditions: A crisp 43 and starry
Welcome/ Disclaimer
Side Straddle Hop X 20
Nancy Kerrigans X 15 each leg
Diamond Merkin X 7
Annie X 10 each arm
Groiner X 10
Merkin X 7
Cotton Pickers X 15
Stretch what ya need 30 seconds

The Thang:

Catch me if you can:

Two partners. Partner 1 performs prescribed exercise for a prescribed number of reps, and then sprints to catch the Partner 2, who has been running backwards. Repeat until Q says stop or track lap is complete.

Lap 1- Diamond Merkins X 10

Lap 2- Groiners X 10

Lap 3- Merkins X 10

Lap 4- Burpees X 5

A full mile of suck.


Lazy Dora:

Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 rests in plank position, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 rests in a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 rests in Al Gore, then switch. Continue switching until 300 total squats are completed.


Captain Thor:

1:4 ratio. 1 big boy sit up to 4 American Hammers. Made it to 4 and 16 before time was up.

Count-a-Rama/ Name-a-Rama


YHC planned on sharing from Ephesians 4, but instead shared about our tendency to deny our needs, even when we have reached the end of ourselves. The only reason we make it through F3 workouts is because of the support and encouragement we give and receive from one another. The same is true in our lives. We can do so much more, and will be so much healthier, if we lean into support from one another and, most importantly, the love and support of the Sky Q.


We had to dig deep, but it was worth it. YHC enjoyed facing the challenge with his brothers.