AO: Lions Den

When: 10/27/2020


Number of Pax: 21

Pax Names: Backdraft, Blackhawk, Chops, Drone, Dump Truck, Flatline, Fleetwood, Gekko, Hard Drive, Hartford, Ice T, Odd Job, Pie Bar, Rug Burn, Short Circuit, Swap, Sweeney Todd, Tackleberry, Tenderloin,

Number of FNGS: 0

FNG Names:

QIC: Pie Bar

Brisk Mosey down to basketball courts

Warmo: SSH’s; Imperial Walkers; Weed Pickers; Mummy Kicks; Sun Gods/Michael Phelps; Air presses; Copperhead Merkins

The Thang: Pie Bar’s Escalator. Perform escalating sets of coupon work on b-ball court, starting with single exercise, then increasing by one exercise each round while repeating exercises completed in all previous rounds. In between each round, bear craw approximately 15 yards, run approximately 80 yards, perform 20 BBS, then run back to b-ball court for next round. Exercises were:

  • 5 pull-ups (modification was bent-over rows with coupon (5 each side))
  • 10 blockpees
  • 15 thrusters
  • 20 American hammers w/block (20 each side)
  • 25 reverse lunges w/block (25 each leg)
  • 30 derkins
  • 35 coupon swings (like a KB swing)
  • 40 squats with coupon

Intense workout. Everyone pushed at their own levels and paces. No one finished – YHC, Rug Burn and Backdraft got to final round, but only made it to the burpee/thruster stage. PAX jogged in two columns back to flag

YHC had to leave early to drive son to school. Fleetwood led the COT. I’m sure wise words were spoken, announcements were made, and prayers were prayed.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee