All of Fifty Pounds

Date: 3/8/2017

QIC: Johnny Gage

AO: Screaming Eagle

Pax: Hooch, EPO, Redline, Sir-Mix-a-Lot, 8-Penny

YHC was motivated to introduce the Screaming Eagle pax to a new member of F3! Weighing in at 50 pounds, the “box” quickly became a friend, “We all love to hate” (EPO). Lets get the box (and pax) moving, its 0530…..

The Warm up:

  • SSH IC x20
  • Baby Arm Circles IC x 20
  • Wind Mill IC x 20

The Thang:

Partner up- partners will take turns caring the box to each one of the exercise site, they were:

  • The Valley of Death:  Bear Crawl Walk Downs x 5 on front side, run up back side of the valley, completing 10 burpees, rinse repeat x 3.
  • The Sand Pit: Merkin/Shoulder Press Pyramid. 1:5 count ratio.
  • The Wall: Raccoon Crawl & Dips, Lunges & Squats, Imperial Walkers & Crunchy Frogs, and Incline Merkins & LBC’s.
  • The Grassy Knoll: Squats and Sprints. Rinse, repeat x 3
  • The Playground: P1 on the swings completing 15 inverted rows while P2 holds a low plank, rotate; rinse repeat x 3.
  • The Shelter: Dips IC x 15 stopping every 5th rep, holding the negative (great burn).
  • The Concession: Rocky Balboas and Knees to Chest for 1 minute, rinse repeat x 2.

Did I mentioned we carried the 50 pound box to each evolution…

CoT/Moleskinz:

  • Prayers for our country’s leaders, F3, military and first responders.
  • Grow Ruck this weekend. Go get ’em fellas!
  • Runners needed for the BRR, see Heisenberg

 

  1. Redline: Finally found a regular Monday and Wednesday AO- Welcome to Screaming Eagle!
  2. EPO: Who’s Motivated!!
  3. Hooch: Do not forget about that book we found?
  4. Sir Mix: keeping me young…
  5. 8-Penny: Strong work, brother.

Always an honor and pleasure to lead

-Gage

 

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