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.