AO: The Wood
When: 12/13/2023
Number of Pax: 37
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Swirley
Introduction
I am not a professional………
Warm-O-Rama
Started with a mosey around the parking lot. Following this, we then completed side straddle hops, tappy-taps, imperial walkers, Thai fighters, and Michael Phelps.
The Thang
Two Phases
Phase 1: 8 minute EMOM
*As fast as possible while still maintaining control.
Minute 1,3,5,7: Complete 6 blockees, hold plank for remainder of minute.
Minute 2,4,6,8: Complete 6 thrusters, hold squat for remaining time.
Phase 2: Steady tempo from start to finish.
Setup: Start line with 4 cones set up at different distances from the start line. At each cone, complete the specified exercise. Upon completing the exercise, run back to start line, leaving your coupon at the cone. After your 10 squats at start, run to coupon and murder bunny your coupon to the next cone. Rinse and repeat. After completing the exercise at cone 4, rifle carry back to start. Rinse and repeat.
*Every time you touch the start line, complete 10 squats*
Cone 1: 40 LBC’s
Cone 2: 30 Chest Press
Cone 3: 20 Curls
Cone 4: 10 Overhead Press
Mary:
Lovesacks
Flutters with coupon hold
Scissors
Heel Taps
Plank Hold, with some Merkins until 6 a.m.
Circle of Trust
My COT focused on the positive male role models I had in my life, specifically my Grandpa and my Dad. They both very men who incorporated fitness into their being. They both were in incredible shape for their ages and for my dad, it helped him battle cancer until his last days. I also spoke about how I hope I am setting the same example of fitness for my three kids.
Napster led the group in final prayer.
Naked Man Moleskin
First off, a huge thanks to the F3 Plainfield guys. I was so honored to have 37 PAX show up for the beatdown, many of who I met for the first time at my VQ. Again, big shout-out to Yellow Card, Duff Man, and Spike Horn for their help in planning and prepping me for the workout. I was fairly nervous to lead such a large group, but with the help of these three I felt a lot more at ease.
Peashooter passed me the VQ flag.
I passed The Wood Acceleration Flag onto Doghouse. He has been crushing posts since November and was more than deserving of the flag.