Wake Up, Wake Up… Its the First of the Month @ Urban Assault

Wake Up, Wake Up… Its the First of the Month @ Urban Assault

QIC: Zuck

Date: 12/01/2017

PAX: THE Singing Cowboy; Hazer; Lite Bright (WD); Goofy; TPS; Tuco; Mutton; Root Canal; TSA (WB); Rust Bucket (WD); Zuckerberg (QIC)

As YHC was preparing yesterday for today’s workout…

• Me: [Cleaning out tires – full of leaves and “stuff”]
• My M: Oh yay – you’re finally getting rid of the tires!  (Yes, it was a statement, not a question)
• Me: Ummm… no, just getting ready for my Q.
• My M:  Ohhh… [with the disappointment of a 2.0 that just learned that Chick-Fil-A ran out of sprinkles for their ice cream]

Fast-forward to today…

11 pax stayed (for the most part) within the confines of the FP parking lot, but stayed moving for a “tiring” workout.

Many of the pax saw the accessories as they pulled into the parking lot.  Some didn’t.  Whether they were seen or not, it all went down like this…

The THANG

Warm-o-Rama (all IC)

• SSH x 20
• Merkins x 15
• Hillbilles x 12
• Cotton-Pickin’ Whirlies x 12
• Abe Vigodas x 10
• Peter Parkers x 15  (hold it…)
• Parker Peters x 15  (hold it…)
• Wide Merkins x 12  (hold it…)
• Mountain Climbers x 20

Dynamic Warm-Ups

• High-Knees down / Butt-Kickers back
• Apollo Creed (down-and-back)
• Karaoke (down-and-back)
• Power-Skips down / Bounds back
• Backpedal down / Sprint back
• DB (“W”) Drills (down and back)

Head to the Wall (and Tires) – Partner work.  For rounds 1-7, Partner A performs exercise with tires, while Partner B performs a traverse across the parking lot… comes back… and flapjack.  For rounds 8-9, Partner A traverses WITH tire, while Partner B stays at wall and performs exercise sans-tire… flapjack.

• 1A – Tire Swings/Lifts (AMRAP)
• 1B – Broad Jump down (jog back)
• 2A – Tire Slams (AMRAP)
• 2B – Crab Walk down (jog back)
• 3A – Tire Squat-and-Press (AMRAP)
• 3B – Run around the block (sidewalks)
• 4A – Turpees (tire burpees) (AMRAP)
• 4B – Apollo Creed down and back
• 5A – Side-to-Side Tire Swing (AMRAP)
• 5B – Gorilla Walk down (jog back)
• 6A – Tire Raises (AMRAP)
• 6B – Backpedal down and back
• 7A – Diagonal Raises (switch sides on own) (AMRAP)
• 7B – Bear Crawl down / Crawl Bear back

• 8A – Side Squat Push (switch sides half way) (Cusack back)
• 8B – Donkey Kicks w/ Jump (AMRAP)
• 9A – Bear Crawl Push down (Cusack back)
• 9B – Mike Tysons (AMRAP)

• As a group – Wall-sits w/ Jack Reachers (IC x 20)

• Partner Pull w/ Tire

• Mary – only time for some LBCs (x20 IC)

• Done

COT/BOM

YHC gave thanks for the pax and the encouragement they provide.  Thanked Him for all His blessings and asked for guidance and wisdom to reach other men in need of F3.  Also asked that we prepare our hearts for celebrating His coming this Advent season.  Prayers also lifted to the pax and their families running in the Mistletoe tomorrow.

NMM

• Not many of the #RESPECTS (and they were the majority) knew of Bone-Thugs-N-Harmony.  They’re missing out, but they have now been enlightened.
• A lot of this looked better on paper, and really sucked in reality.  YHC apologized at least once.
• No snakes, or any other creepy-crawlies for that matter, were found in tires.
• Plenty of “modifying as necessary” and even some “ummm… nope” responses to Q’s calls – including during the “hold it” portion of the Warm-o-Rama. You versus you.
• Heckuva push by the pax!  Honor to lead today!

ANNOUNCEMENTS

• Mistletoe 5K and Half-Marathon tomorrow… GOOD LUCK TO THE RUNNERS!
• CONVERGENCE – Impossible Situation will converge at Purgatory tomorrow (12/2) to avoid the Mistletoe madness.
  • DawgPound is still on like Donkey Kong (@Spamalot w/ the Q)
• F3/FiA Christmas Party – Saturday, 12/16 @ 6:00… @ Brookberry Farm Clubhouse
  • Leave the 2.0s at home!!!
  • Last name begins with A-M, consider bringing something savory
  • Last name begins with N-Z, consider bringing something sweet
  • Wear what you want, but YHC will certainly dress “festive” (e.g. ugly sweater?)
  • You may need background check to get into the Brookberry Biodome