Double Quarter Pounder

  • Workout Date - 12/04/2017
  • Q In Charge - Thunderbird
  • The PAX - Febreze, Inspector Gadget, Spackler, Double Windsor, Zorro, Generic, Jäger Bomb, Zorro, Honkers, Soda, Anchor Down,
  • AO - Dog Pound

Weather- Cool, low humidity, the grass is kind of dry on the football field

All F3 Veterans, so went straight into the warm up

WARM UP:

-Tempo Merkin x 20
-SSH x 20 IC
-Mountain Climber x 15 IC
-Don Quixotex 15 IC
-Tempo Squat x 20

THANG:
Mosey down to the football field. Start with a lap around the field to warm up our legs. Noticed there were 3 arrows in the field with flags on them…. Not sure what they were for.

Line up inside the end zone. The arrows we saw earlier were at the 25, 50 and 75 yard lines…. Lets use that for this workout…..We all know the other end zone is 100 yards, so no marker needed.

-Sprint to 25 yard line, do 25 Merkins OYO, jog back to end zone and hold plank until last Pax returns. Recover

-Sprint to 50 yard line, do 50 Squats OYO, jog back to end zone and hold plank until last Pax returns. Recover

-Sprint to 75 yard line, do 75 Mountain Climbers OYO, jog back to end zone and hold plank until last Pax returns. Recover

-Sprint to other end zone, do 100 SSH OYO, stay there and hold Al Gore until last pax is done.

*Lets recover do some Railroad Tracks to get back to the other end zone

*Lets get a 10 count and jog around the field again to recover.

**What’s better than a Quarter Pounder?? A Double Quarter Pounder.**

-Sprint to 25 yard line, do 25 SSH OYO, jog back to end zone and hold Al Gore until last Pax returns. Recover

-Sprint to 50 yard line, do 50 Mountain Climbers OYO, jog back to end zone and hold Al Gore until last Pax returns. Recover

-Sprint to 75 yard line, do 75 Squats OYO, jog back to end zone and hold Al Gore until last Pax returns. Recover

-Sprint to other end zone, do 100 Merkins OYO, stay there and hold Al Gore until last Pax is done.

*Lets recover do some Railroad Tracks to get back to the other end zone……Yes, I know we already did this but why not do it again.

MARY:
-Hands of Time- My goal was 200 but we had a little trouble counting, so we probably did a little more than that 😊

-Mosey back to parking lot

-American Hammer x 50 OYO

-Box Cutters x 15 IC

-Flutters x 15 IC-(Lets push for big 3 ft flutters, not the little 6 inch flutters I am used to in the Air Force)

COT:

-Spaulding Farms Clubhouse Christmas Party 12/21.

100 Spaulding Farm Road

Greenville, SC 29615

Time: 6:30 P.M. until

Cost: $10 per adult, $5 per child, max $25 per family

-Date TBA Breakfast at Gideon House- Will have a workout and then breakfast. Lets pray for all of our F3 Brothers there. Shout out to Febreze for hitting it hard at the Dog Pound several days over the last several weeks!

-Honkers hunting buddy Mike broke his ankle. Pray for a speedy recovery.

-House for Jäger Bomb. Sold his quickly and needs to find the right home for him and his family.

-Pray for each other to be the Men that we need to be in our families, workplaces and our communities!

 

Leave a Reply