Cadre Dan Inspired

  • Workout Date - 02/09/2016
  • Q In Charge - Third Base
  • The PAX - Sushi, John Denver, Big D, Look Out Below, Jenner, Gymboree, Racket, Elmer, Lite Brite, The Commodore, and YHC (3B)
  • AO -
Consider Your Self Warned!
You have been Warned! @F3Whisperer

11 PAX came out into the gloom to embrace the suck! We gathered at the flag and yup lets get right to it. 1 PAX Lite Brite did a pre ruck, kudos sir!

The Warmup
No SSH, No IW, No traditional warm ups today. We needed more on this cold morning. We headed directly to the hill, and if you have ever been to GS then you know the hill I mean. For 5 minutes we bear crawled up sprinted from light pole to a tree maybe 10yds away, crab walk down the hill rinse and repeat. Not a lot of mumble chatter but this definitely got us warm quick.

The Thang
Did not move from this location. I have always wanted to do an entire work out on this hill and that’s exactly what we did. We stayed put for a few rounds of Single PAX Dora a.k.a “Sora” (if not in lexicon needs to be) because after you finish, you will feel sore later from doing this. (Thanks @F3Bambi for the idea from TOT). So with a solo Dora you do the exercises in multiples of 25, run and repeat until sets are complete.

Round 1 Legs
50 x Jump Squats Run up hill back down every set of 25
100 x Lungers Run up hill back down every set of 25
150 x Squats Run up hill back down every set of 25

Round 2 Chest
50 x Plank Jacks Run up hill back down every set of 25
100 x Merkins Run up hill back down every set of 25
150 x Overhead Air Press Run up hill back down every set of 25

Round 3 Abs
50 x LBC Run up hill back down every set of 25
100 x BB Run up hill back down every set of 25
Finished Flutters in MOM

1.5MON
AMRAP Flutters until time we roughly got 30 flutters before I called time.

COT
Convergence on Saturday downtown with pre ruck start point to be determined.
GHS 5k Feb. 27th
All unspoken prayer request.

Thank you all for coming out into the cold gloom and getting better together. Its always a pleasure. I believe we all have a love hate for the hill there now. Until next time, SYITG!

Later Days!
Third Base

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