QIC: Sidekick
Date: 05/13/2019
PAX: Threeskin, Whittler, Prosciutto, Sparky, Fast Lane, Early bird
AO: Beast Ridge
Conditions
57 With a bit of a Nip in the air
COP
SSH ICX30; Willie Mays Hays ICX15; Slow Squats ICX15; Forward Fold ICX15; Mercans ICX12; Left over Right ICX10; Right Over left ICX10; Seal Claps ICX15; Alabama Ass Kickers (Auburn Variety) ICX15; Shoulder Press ICX15
Grab the Corn and Mosey to Soccer Field
The Thang
Relay for Strife
Broke up into two groups.
Round 1
Pax 1 – Run a lap of defined distance and route
Pax 2 – Ircans
Pax 3 – Box Jumps with Corn on your back (Step ups to modify)
Pax 4 (where applicable) – Hold Al Gore
When runner gets back, rotate forward in the PAX count. Repeat until all Pax have completed each leg
Round 2
Pax 1 – Run a lap of defined distance and route
Pax 2 – Dips
Pax 3 – Squats with Corn on your back (Step ups to modify)
Pax 4 (where applicable) – Hold Al Gore
Round 3
Pax 1 – Run a lap of defined distance and route
Pax 2 – Dercans
Pax 3 – Lunges with Corn on your back (Step ups to modify)
Pax 4 (where applicable) – Hold Al Gore
AmeriCORN Challenge
Each Pax takes a turn of Mercans to failure with corn on your back
Mosey to flag to drop the corn
Mosey to Pavilion for modified Mary
Super Dips ICX20; Box cutters ICX15; Super Dips ICX15; Rosalita ICX15
Mosey to Flag
Time
COT
F3 Chatt is growing! Don’t get complacent. Keep the momentum moving forward. Visit other AOs. I went to 5 AOs last week and did not even get to Hill City. lots of good workouts to share both internally and externally to F3. None of which are too far to drive to.
Moleskin
I didn’t catch most of the MC this morning. so not real sure what was said. PAX seemed to have a good time though and it was nice to have some salty meat and a German dictator with us this morning.
News
Murph at the Dame! 5/27!