Relay For Strife

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!


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