• When: 2/22/18
  • Workout Style: Boot Camp
  • QIC: Frosted Flake
  • PAX: Crabby Englishmen, Steamer, Misty, Rainbow, Aflac, Squid, Hillary, Frosted Flake.
  • AO: Back Blasts

Woke up this morning on the right side of the bed . Man what a great morning to get out and enjoy the gloom with my boys F3 Carterico.

YHC arrived early to survey the grounds and put in a 2 mile mosey before the pack arrived.

2 minute warning was given and then it was time to get it on. The pax headed to the track for a one lap warm up and circled up under the one light out at the track that was on.

Crabby came sliding in a little late 3 Burpee’s for Crabby still beating the fartsack though.

Warmarama:

SSH IC X 20

Wind Mill IC X 10

Cotton Pickers IC x 10

Sun Gods IC Fx 10 R x 10

Partner up for the Thang:

Partner A run backwards around the track Partner B 5 Merkins then “catch me if you can”.

After one Lap was completed plank for the six. With the six we turned around and went back the way we came with one more lap.

Partner A run backwards around the track Partner B 4 WWI’s then “catch me if you can”.

Planked it up after the six was in we headed to the football field for the following:

5 cones were out down the middle of the field roughly 20 yards apart.

Run to cone 1 5 Mt Climbers IC back pedal to the goal line

Run to cone 2 5 Mt Climbers IC back pedal to the goal line

Run to cone 3 5 Mt Climbers IC back pedal to the goal line.

Run to cone 4 5 Mt Climbers IC back pedal to the goal line.

Run to cone 5 5 Mt Climbers IC back pedal to the goal line.

Waited to the six was in  back on the goal line for .

Run to cone 1 5 Burpees  run back to the goal line and get on the line asap.

Run to cone 2 5 Burpees  run back to the goal line and get on the line asap.

Run to cone 3 5 Burpees  run back to the goal line and get on the line asap.

Run to cone 4 5 Burpees  run back to the goal line and get on the line asap.

Run to cone 5 5 Burpees  run back to the goal line and get on the line asap.

10 Ct by Crabby:

Headed to the pull up bars.

Partner A Do AMRAP pull ups while Partner B runs around the building.

Every man did 3 rounds of this one.

After the six was in it was time to head to the wall for :

Ball to the wall every man 5 ct all the way down the line.

After the last man went we headed to the bench for 20 step ups IC called out by YHC.

Back to the wall for Balls to the wall everyman 5 ct.

Back to the bench for 20 step ups IC called out by YHC.

After that was completed it was time to head back to the track . With nine minutes to go YHC  instructed to the pax it would be a nice slow mosey for 9 minutes for a total of 4 laps. With 30 seconds to spare we headed back to the flag for a hard stop at 0615.

Every Q I try to find a versus to share with the pax;(this also helps me open up my bible and hunt for a good one).

Psalms 16:8

I keep my eyes always on the Lord with Him at my right hand, I will not be shaken.

YHC asked Hillary to take us out this morning and what an  Excellent job.

Moleskin: This world has so much evil that is standing out these days.  Open your Bible ,hug your kids, spend time with them, be a positive role model and bring the Lord into the lives that surround you . WE need to take action and help turn this around one new FNG at a time.

Till next time SYITG

Frosted.

 

 

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