Power of Lunge

DATE: 2022-12-23
AO: Patriot
Q: Maj. Payne
PAX: Maguire, Obadiah, Passport, Fish Fry, Patchouli, Shake ‘N’ Bake, Boiler, XL, Lazlo, Lucius, CableGuy, My Space, Booking, Roadkill, Elvis, Smokey FNGs: Messy, Bo
About half the PAX decided to ease into the beatdown today gradually. With a quick 90-minute run or ruck, just to get the blood flowing. Strong.

Obadiah quickly found out what he signed up for by making it to the Patriot and started looking for the exit. Can’t blame him. He was at the Compound when the Q first tried out this particular beatdown and nobody should have to put up with this twice. But he suffered through it. Strong.

Maguire brought Messy for his F3 debut in the cold rain. He killed it. Strong.

Everyone else had to put up with 45 minutes of Huey Lewis and the News. On a loop. It’ll mess with your head. If you catch yourself trying out 80s hairstyles and don’t know why, don’t worry it’ll pass after a couple of days.

WARMUP: SSH, Imperial Walkers, copperhead squats, Willie Mays Hayes, cherry pickers, Michael Phelps, Moroccan night clubs. tempo merkins, downward dog, WG stretch, cobra kai.

Part 1. A 4/1 version of “11s”. Lunge 20 yards, do 4 bonnie blairs, lunge back, do 1 Bobby Hurley. Repeato, counting down and up respectively until we reach 1 bonnie blair and 4 Bobby Hurleys. Music: The Power of Lunge

Part 2: Another 4/1 but instead of out and back, the PAX made a “square”. PAX lined up along the field at one hash mark. Bear crawl to the other hash, then side bear 10 yards to the right. That’s the first exercise station. Do 4 American hammers. Crawl bear back to the original hash, then side bear 10 yards to the left back to the starting point. Do 1 WWI. Repeato, counting up/down respectively. Music: It’s Hip to be Square

Part 3: Mosey to the grass (mud) hill on Harrison. Modified a proper Jacob’s Ladder (running up a hill, do a burpee, run back down, repeat adding a burpee each time) to add No Cheat Merkins (hand release at the bottom, shoulder tap at the top) at the bottom of the hill. Start with 1 burpee and 10 merkins. So yeah, basically 11’s. Music: Jacob’s Ladder

MARY: Captain Thor up to 5 and back down.

ANNOUNCEMENTS: Coat drive. Wednesday ruck workouts. Grow Ruck.

COT: The Q took a moment to reflect on what F3 has meant to him over the last few years. It’s a lot. More than anything it’s the friendships. Thank you for making this something I look forward to. When I miss it, I really miss it.

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