Burpee Free

08.02.21 @ The Brig

PAX:  MiniVan(Q), Squid, Bartman, Schnitzel, Tubbs, Earhardt, Goose, Mai Tai (DR Roanoke)

Conditions:  low 80s with a slight breeze, actually pleasant for an August morning in the LowCountry 

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today. AND NO BURPEES

Warmup:  TTTx10IC, ACFx10IC, ACBx10IC, RTFx10IC, IWx10IC, HBX10IC

Thang: 

  • Mosey a short distance 
    • 5 x BBSU, Leg LIfts, WW, Hello Dolly, Rosalita, Flutters(2c)
  • Mosey to BB Courts
    • 10 x BBSU, Leg LIfts, WW, Hello Dolly, Rosalita, Flutters(2c)
    • 8 count Motivator
  • Mosey to wall
    • Wall sit and pass weighted ball up and down line several times
    • Find grassy patch
    • 15 x BBSU, Leg LIfts, WW, Hello Dolly, Rosalita, Flutters(2c)
  • Mosey to pull up bars (3 sets of max pull ups each)
    • While doing pull ups the other PAX are on six in a row
    • Set 1 – BBSU and passing ball
    • Set 2 – Leg lifts and passing ball
    • Set 3 – Flutters and passing ball
  • Indian run with weighted ball always at the front part way back
    • Stop in grassy patch for 6
    • PAX in a line doing BBSU and passing ball
  • Indian run with weighted ball always at the front part way back
    • Stop in grassy patch for 6
    • PAX in a line doing leg lifts and passing ball
  • Indian run with weighted ball always at the front back to SF

Mary: 

  • 6” leg lift passing ball down line x4

Done!

Announcements: 

  • Social coffee at Java 7:55 Tuesday
  • The Brig is implementing a new strategy for us to get to know each other a little more – Very easy at first we will dig deeper later on
    • “LAST MAN”  Last Man in the circle will share the following: Name, Age, F3 Name, Children(if any), Spouse(if), job, how he got his F3 name & who brought him to F3 simple and short
  • Reminder that it is the Q’s responsibility to post a backblast within 24hrs of the workout.  Displays a healthy AO when multiple PAX are posting.  And good for the next Q to know what may or may not have been completed the day before. 

Prayer: Coach K (Bluffton), Mike(?), and I’m sorry that I forgot the others.  We need to realize the blessings we have to get up, get out and exercise on our free will.  There are many that can’t.

Moleskin: 

Messed up at the beginning of the IW in the warmup stage, needed to stop the count and start over.  Lots of chatter on burpees and the surprising coolness of the morning with a breeze.  There is a strange Black SUV circling The Brig this morning asking about F3, but no one ever appeared.  Circled back through after the workout.  We shall see if they show up at TYC.  Maybe it is Bluffton seeing what our secret  is.  The weighted ball seemed to add a good mix to the workout.  Hopefully everyone’s ABs will be feeling it later on.  Hardhat got the month off to a strong start, he’s still working out his timing to get to The Brig on Monday mornings.

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