AO: Stoneclad

When: 05/21/2020

PAX:

Number of Pax: 6

Pax Names: 8-Bit, Bo Peep, Good Hands, Hurley, Red Hat, Westside,

Number of FNGS: 0

FNG Names:

QIC: Westside


The BackBlast:

Intro:

YHC brought out EVERY coupon that has been acquired over the 3+ years of doing F3. The PAX would decide what we did.

Warm-o-Rama:

Moseyed around the parking lot and circled up in front of the bathroom for:

10x Weed Pickers

10x Copperhead Squats

10x Windmills

10x Toy Soldiers

5x Bent Leg Body Twists

No time to waste, on to the routine

The Thang:

The coupons were laid out in each parking lot and included:

Jump Ropes

Speaker

Battle Rope

Kettlebells x2

20lb Sandbags x2

Resistance Bands

 

Hurley got the first pick and chose Jump Ropes.

Round 1
Jump Ropes

Each PAX Perfomed:

100x Single Unders

30 Bonnie Blairs (Rubicon Count)

30 Lunges (Rubicon Count)

30 Squats

30 Monkey Humpers

Ran to the trash can and back

 

100x Single Unders

20 Bonnie Blairs (Rubicon Count)

20 Lunges (Rubicon Count)

20 Squats

20 Monkey Humpers

Ran to the trash can and back

 

100x Single Unders

10 Bonnie Blairs (Rubicon Count)

10 Lunges (Rubicon Count)

10 Squats

10 Monkey Humpers

Ran to the trash can and back

8-Bit had the next choice and chose: Kettlebells x2. Good choice as this is a 3 for 1 exercise.

 

Round 2
Sprint, Drag, Carry Relay

Took the battle rope and tied it around BOTH sand bags to create a sled. Also set the Kettlebells next to a cone that marked a 25 meter lane. 1 PAX would perform the relay while the rest did an AMRAP exercise. The relay consisted of:

Sprint to cone and back

Drag Sled to cone and back

Lateral down and back

Farmers carry Kettlebells down and back

Sprint Down and back

We continued this madness until every PAX got a turn. On to round 3 where Bo Peep chose the Battle Rope. Great choice!

Round 3
Battle Rope/Jack Webb

Looped the Battle Rope around the telephone pole to make 2 handles. 1 PAX would do Battle Rope Waves for 60 seconds while the rest did the Jack Webb Routine. We ended up going to round 11 for Jack Webbs before all the PAX cycled through. Time for 1 last routine!

Round 4
Speaker – The Chumbaburpee

If you know this routine, you know how brutal it can be. Especially at the END of a beatdown! PAX circled up to the song Tubthumping by Chumbawumba and each time they say “I get knocked down” you do a Burpee. So many burpees later it was 0615. Great work!

COT:

Name-o-rama, praises, and prayer requests

Naked Man Moleskin:

The Stoneclad men are a solid group of guys. The conversation was flowing so well with all of Bo Peep’s restaurant choices our coffeteria lasted until 0715. Great being a part of the group this morning. Red Hat mentioned it and props to him for his tenure as Site Q. Can’t wait to see who gets the baton passed to them for this unique, one-of-a-kind, AO. Looking forward to many more visits in the future. If you haven’t Q’d at this location, what are you waiting for!?

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