QIC: Sidekick
Date: 03/25/2019
PAX: Best in Show, Early bird, Fast lane, Peanuts
AO: Beast Ridge
Conditions
57 degrees and overcast, but no rain
The Disclaimer
This is F3. Push yourself but modify where necessary. I am not a professional. We will assist you should you be injured
COP
SSH ICX15; 3rd Grade Exercises ICX10; SSH ICX15; Willie Mays Hays ICX12; SSH ICX15; Right over left hanging stretch; Left Over Right Hanging Stretch; Little Baby Arm circles ICX10; Reverse ICX10; Seal Claps ICX10; Cherry Pickers ICX10; SSH ICX15; Squats ICX20
Mosey to the Soccer Field
The Thang
4 Wrinkly Corners (4 Corners with a couple of Wrinkles)
Corner 1 – 30 Mountain Climbers OYO
Sprint the Short side of the field
Corner 2 – 20 Mercans
Wrinkle # 1 – Hill Climb – All PAX assume Plank and hold; Q calls first PAX who bear crawls up hill and performs 15 LBC; Calls 2nd PAX who repeats; Calls next PAX and so on until all are at the top
Jog the long side
Corner 3 – 20 squats
Sprint the short side of the field
Corner 4 – 20 SSH IC
Wrinkle # 2 – Box Jumping Burpees – Start at one end on the bleachers; Box jump to the top; Box Jump down with a deep squat in the landing on each jump. Once back to the ground, 3 traveling burpees down the long side of the field. back to the box jumps up the bleachers. Repeat this until all PAX are past all of the bleachers.
Rinse and Repeat with a few mods
Corner 1 – 20 Plank jacks
Sprint to Corner 2
Corner 2 – 20 Mercans
Repeat Wrinkle #1 but with 10 Short Pickle Pounders in honor of our Wonton
Jog to Corner 3
Corner 3 – 15 Squat Jumps
Sprint to Corner 4
Corner 4 – 20 SSH IC
20 Ircans IC on belachers, box jump to the top
Mosey to flag
Time
COT
Express Appreciation to those who support the crew at the Beast and ask for continued support at the boneyard on Tuesdays and with the Convergence on Saturday in Ooltewah. Spread F3
Moleskin
Everybody loved the traveling burpees and box jumps. Blamed it on my aspirations to be Bodie Miller
News
Boneyard launch on tuesday. Convergence in Ooltewah on Saturday