July 30, 2019

One Man Down

THE SCENE:  Basic with a splash of leftover rain.

F3 WELCOME & DISCLAIMER:  Delivered by the AOQ while the QIC drove up.


SSH x 25 IC (First 4 led by AOQ)
Squats x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to skate park, picking up the pace considerably about half way.


One man gets down in the bowl and performs Burpees x 10 OYO while the PAX outside of the bowl perform a set exercise, AMRAP.  When man down finishes, he gets out of the bowl, and the next man goes in.  PAX get a short breather during exchange.  (Am I not merciful?)  Once each man has completed his Burpees, the out of bowl exercise changes and a new round commences.  Exercises were as follows:

  • Round 1:  Derkins
  • Round 2:  Split Squat (back leg elevated)
  • Round 3:  Carolina Dry Docks (feet elevated if you bad)
  • Round 4:  Box Jumps


While still at the skate park, complete one round of routine above with Abyss Flutterkicks (legs out into bowl) and decrease man down Burpees to 5 reps.

Mosey back, stopping to complete Pull-ups x 5 OYO on the way.

Freddie Mercy for 30 seconds
Bridge hold for 30 seconds (ish)

COUNT-OFF & NAME-O-RAMA:  8 PAX (0 FNG).  Moth Balls, Four Eyes, Jail Bait, Doc Hollywood, Chioccetti, Teacher’s Pet, Bookworm, Toms (QIC)

CIRCLE OF TRUST/BOM:  We can’t see the future and do not know what today’s difficulties are preparing us for down the line.  The best parts of me were formed in the midst of circumstances I would have never chosen.  Stay the course, and don’t try to shortcut the process.

MOLESKIN:  If you haven’t incorporated AMRAP routines into your arsenal, do it.  It is both accessible and demoralizing.