AO: The Pound
When: 03/06/2021
PAX:
Number of Pax: 8
Pax Names: Con Air, Folgers, Gecko, Peches, Tarheel, Tater, Wall-E, Water Boy,
Number of FNGS: 0
FNG Names:
QIC: Folgers + Peches
The BackBlast:
Twas an overcasted brisk morning at the Pound. Perfect weather for the F3 big dawgs to silence the calm with some cadence counts, push-up grunts, and some coffee slurping. Peches + Folgers made a mean crackachino this AM that turned into a decent beat down.
Warm-Up
Side Straddle Hops
Weed Pickers
Little Baby Arm Circles (both ways)
Cadenced Sumo Squat
Michael Phelps ( My arms hurt too much to check the spelling of MP’s so if it’s wrong that’s my bad)
400M Mossie
THE THANG:
Folgers started us off with a Ramp up Athens (Parks and Rec reference ALERT) type of drill. We utilized the parking deck for the following:
Begin on the ground level. Ran to the top of the deck while performing each exercise on the designated level:
1st level – 20x Marine Corps Push-ups
2nd Level – 20x Burpees
3rd Level – 20x Jumping Squats
4th Level – 20x hand release release merkins
Walk down the steps to the 1st level. Rinse wash repeat one more time.
Once we completed this, we had a 400M squat tag sesh. 10 count near the flag to pass the baton to Peches.
Peches 900 (so close to 1,000 but we had to settle with 900 for time’s sake)
Partner Up – 200M Dora 🙂
One fella runs while the other knocks out the following. Switch when runner arrives at the destination.
The cumulative exercises amounts to end this fun relay:
200x Tippie Toe Squats
200x LBCs
100X Plank to Elbows
400X American Hammers
Flogers ended with the count, name o Rama, prayer, and pledge.
News – Planning a movie night at Taters.
Twas an overcasted brisk morning at the Pound. Perfect weather for the F3 big dawgs to silence the calm with some cadence counts, push-up grunts, and some coffee slurping. Peches + Folgers made a mean crackachino this AM that turned into a decent beat down.
Warm-Up
Side Straddle Hops
Weed Pickers
Little Baby Arm Circles (both ways)
Cadenced Sumo Squat
Michael Phelps ( My arms hurt too much to check the spelling of MP’s so if it’s wrong that’s my bad)
400M Mossie
THE THANG:
Folgers started us off with a Ramp up Athens (Parks and Rec reference ALERT) type of drill. We utilized the parking deck for the following:
Begin on the ground level. Ran to the top of the deck while performing each exercise on the designated level:
1st level – 20x Marine Corps Push-ups
2nd Level – 20x Burpees
3rd Level – 20x Jumping Squats
4th Level – 20x hand release release merkins
Walk down the steps to the 1st level. Rinse wash repeat one more time.
Once we completed this, we had a 400M squat tag sesh. 10 count near the flag to pass the baton to Peches.
Peches 900 (so close to 1,000 but we had to settle with 900 for time’s sake)
Partner Up – 200M Dora 🙂
One fella runs while the other knocks out the following. Switch when runner arrives at the destination.
The cumulative exercises amounts to end this fun relay:
200x Tippie Toe Squats
200x LBCs
100X Plank to Elbows
400X American Hammers
Flogers ended with the count, name o Rama, prayer, and pledge.
News – Planning a movie night at Taters.