There wasn’t really an intro for today’s workout … YHC just likes using log flipping for a timer.
Weather Conditions: 57 deg F, 75% humidity, dark
CoP
Disclaimer given
SSH * 30 IC
Don Quixote * 15 IC
TTT * 15 IC
Moroccan Nightclub * 15 IC
The Thang
4 Stations, 2 PAX per station
Station 1 – The Timer
Coupons: 1 log, 1 40 lb sandbag
Outbound Leg:
1 PAX flips the log the length of 2 light pole spans (~50 yards)
1 PAX throws the sandbag in the same direction as the log flip
Flip Flop the PAX for the return leg
Station 2 – Deep Thoughts with Cindy
Coupons: 6 cinder blocks
1st exercise during outbound leg
- Deep Squats: Stand one foot each on a cinder block, hold a 3rd block from the middle support. Squat so that the bottom of the block goes past the bottom of your feet.
2nd exercise during return leg
- Abyss Merkins: 1 cinder block for feet to rest on, 1 cinder block per hand. Merkins but go deep such that your chest is below the plane of the top of the cinder blocks
Station 3 – Modify the Plan for Safety
Coupons: 1 log
1st exercise during outbound leg
- 2 PAX hold the log, do overhead presses alternating shoulders
2nd exercise during return leg
- 2 PAX on their 6 with the log on their chest. Press the log synchronized vertically. (For safety reasons, this was modified after the first round)
Modified 2nd exercise during return leg
- 2 PAX hold the end of the log from below and perform bent over rows.
Station 4: 1 on 1 with Cindy
Coupons: 2 cinder blocks
1st exercise during outbound leg
- Kettle Swings with 1 cinder block
2nd exercise during return leg
- Clean & Press with 1 cinder block
Rotate stations after both legs are completed
1.5 cycles were completed in the allotted time.
CoT
Count-a-Rama (9), Name-a-rama
FNG Introduction – Welcome Door Jam!
Announcements:
- Pooler Shirt – One final modification required to adhere to F3 branding standards. Group decided to not use the F3 logo on back left shoulder.
- 11/18 – Pooler vs Savannah F3 Flag Football Match