Seven PAX showed up on a cool, foggy morning for an early-week throwdown under the majestic oaks where they enjoyed lots of bodyweight work with some coupon and yoga action thrown in.
Disclaimer
The Thang
Setup: Four stations spaced out roughly 50 yards apart. PAX to perform reps at each station then single-arm farmer’s carry a coupon from each station to the next, alternating arms after each carry.
WARM UP:
LBACF IC 10x
LBACB JC 10x
Side Straddle Hops IC 15x
Standing Forward Fold IC (count of 10)
Downward Dog IC (count of 10)
Pigeon IC (count of 10 per leg)
Deep Sumo Squat + Hold IC (count of 10)
ROUND ONE:
Station One
Tempo Bulgarian Split Squat IC (10 count per leg) + 13 Merkins
Farmer’s carry to next station
Station Two
Tempo Coupon Good Morning IC (count of 10) + 13 Merkins
Farmer’s carry to next station
Station Three
Ass-to-Grass Squat IC (count of 10) + 13 Merkins
Farmer’s carry to next station
Station Four
Bent Over Coupon Row IC (count of 15) + 13 Merkins
Farmer’s carry back to starting point
ROUND TWO:
Station One
Tempo Bulgarian Split Squat IC (10 count per leg) + 13 Merkins
Farmer’s carry to next station
Station Two
Coupon Deadlift IC (count of 10) + 13 Merkins
Farmer’s carry to next station
Station Three
Coupon Overhead Squat IC (count of 10) + 13 Merkins
Farmer’s carry to next station
Station Four
Bent Over Coupon Row IC (count of 15) + 13 Merkins
Farmer’s carry back to starting point
Next, the PAX all lined up alongside Bundy’s truck…had a tow chain hooked to the front. While one PAX rowed the ruck the full length of the chain (with feet planted firm), the rest of the PAX did merkins. When the PAX doing the row finished, the next in line took over the chain for a truck row while the rest of the PAX did squats until the row was complete. Then, when the next PAX took over the chain, the rest of the PAX planked until the length of the chain was complete. This sequence repeated until each of the PAX had rowed the truck once.
COOL DOWN:
Standing Forward Fold IC (count of 10)
Downward Dog IC (count of 10)
Pigeon IC (count of 20 per leg)
Triangle Pose IC (count of 10 per leg)
That’s a complete workover of the posterior chain along with all of the Pushup Challenge reps for the day.
Announcements:
FCA needs chaplains for all of the sports teams in the county if anyone is interested
If you will, please bring water/drinks and snacks (no nuts or chocolate) for the firefighters who are battling the wildfire west of here. This is in Hee Haw’s family’s backyard. He’s going to collect them at the workouts on Thursday and Saturday and deliver our donated provisions to them over the weekend
Mud Run sign up has been extended for those who are still interested
Hee Haw, Milkbone, and maybe Twinkletoes are going to drive to the Mud Run, so we still need to work out who is going to ride with whom
Prayer Requests
Max Johnson, 11 yo, injured his arm badly after walking through a glass door over the weekend
Twinkletoes’s co-worker who got let go yesterday after many years of service
War Pig is on the short list for an Assistant Principal job and should hear something today or tomorrow
Nomad’s family needs continued prayers
The countryside that is burning just west of here is where Hee Haw’s family originates from, so please keep him and his family members in your thoughts and prayers
F3 St. Simons 