AO: Terminus
QiC: Zero
Pax Count: 10
Pax List: Buttercup, Credit, Gronkins, MARTA, Martina, Matlock, Smalls, Tofu, Wylie
FNG Count: 0
Downrange:
Warm up:
SSH x 21
Hillbilly (what YHC thought was a weedpicker) x 15
Actual weedpickers x 9
High knees x 21
Imperial walkers x 15
Don Quixote x 9
Prehab: 25 single-leg raises, each leg
The Thang:
YHC led the Pax in a series of 3 sets of 3 exercises with the first set doing 21 reps of each exercise, second set doing 15 reps of each exercise, and the third set doing 9 reps of each exercise. Some sets with coupons, some without. Why 21/15/9? YHC read about it on the internet the night before
Series 1 (w/ coupons):
Thrusters
One-hand elevated merkins
Bent over rows
Mosey up to Stonehedge 1
Series 2 (w/o coupons):
Box Jumps
Irkins
Big boy sit-ups
Mosey back down to start
Series 3 (w/ coupons):
Front squats
Curls
Shoulder taps (double-count)
Mosey up to Stonehedge 1
Series 4 (w/o coupons):
Step-ups
Dips
Leg raises
Long, winded mosey back to start to finish
CoT:
Prayers for Smalls dealing with difficult work situation
Expressions of gratitude from Gronkins and YHC for the men of F3 and the relationships built