I was excited to have the opportunity to Q at The County this week. This was also the first time I had “Co-Q’d” and I was motivated to get out there with McAfee and see what we could come up with. As Mac mentioned in the Pre-Blast, Iron sharpens Iron and he and I have witnessed that in our own fitness having pushed each other through various workouts over the last couple of years. That said, we wanted to push the PAX and create a workout that would be difficult but would incorporate partner work while allowing each individual to work at their own pace.
Here is a list of those in attendance:
Fertile Myrtle
Cratchit
Mayhem
Rocky
Jerry Maguire(R)
Peach
Crock Pot
Airplane
Speed Bump
Pew Pew
Meter Maid
Valdez
Wildflower
Flip Flop
Dauber
Fructose
Domino
Pelican
Rusty(R)
Viking
Asian Zing
Lady Bird (R) – Emma(3.0)
Abacus
Catfish (Q)
McAfee (Q)
COP:
1/2 lap mosey to parking lot behind the chapel
25 x SSH – IC
25 x Mountain Climbers – IC
25 x Plank Jacks – IC
25 x Merkins – IC
20 X SSH – IC
20 x Mountain Climbers – IC
20 x Plank Jacks – IC
15 x Merkin – IC
10 Boyos
Thang
Grab a coupon, partner up and start knocking out the following:
50 SSH IC (each partner does 50)
100 Goblet Squats w/ coupon, 100 Sadies(Man Makers with a bent over row instead of a standing over head press), 100 Big Bois – **Partners combine to complete total reps in any fashion they deem appropriate**
8 minute time limit – those that did not finish completed 10 BOYOS
50 SSH IC (each partner does 50)
80 Goblet Squats, 80 Sadies, 80 Big Bois
6 minute time limit – those that did not finish completed 10 BOYOS
50 SSH IC (each partner does 50)
60 Goblet Squats, 60 Sadies, 60 Big Bois
4 minute time limit – those that did not finish completed 10 BOYOS
50 SSH IC (each partner does 50) – Due to time we cut the set a little short
20 Goblet Squats, 20 Sadies, 20 Big Bois
1.5 minute time limit – those that did not finish completed 10 BOYOS
Once complete, we returned the coupons and lined up at the playground. The intention was to complete a bear crawl burpee jack webb back to the flag but we had to modify. Instead we started a group bear crawl back to the flag with intermittent stops for burpees. For those that were counting, we did 20 Burpees on the way back.
Excellent work, PAX. I enjoyed being out there yesterday and I’m grateful for the opportunity to not only lead but to be a part of this group.
Announcement:
December Ruck – Saturday, 12/7/19 – Pearl Harbor Tribute – Startex: 4:15 a.m. at The O / Endex: 7:55a.m. at Vets
3rd F – I will be reaching out to various PAX to get insight on 3rd F and any thoughts or initiatives that might be out there – If you have an interest in 3rd F activities and getting more involved please let me know.
Intentions – Crock Pot has a friend that has recently learned they are expecting – prayers for a healthy pregnancy
-Catfish
F3 Louisville 