Archives: 8 Strong at QuackQuackHonk

  • When:¬†20190124
  • QIC:¬†Musket
  • The PAX: Dreamliner, Spacemonkey, MOAB, Bevo, Marvel, Gunner, Double Fault (FNG)
  • 8 PAX showed up ready to roll on this surprisingly warm and windy morning.

    Warmarama
    YHC got everyone going with 30 SSHs IC, 15 TTT IC, 10 Forward/10 Backward Little Arm Circles IC and 15 Imperial Walkers IC.

    Thang
    Mosey around the pond stopping at the docks on each side for progressive exercises:
    Dock 1: 10 Burpees OYO
    Dock 2: 10 Burpees OYO, 20 Squats OYO,
    Dock 3: 10 Burpees OYO, 20 Squats OYO, 30 Carolina Dry Docks OYO
    Dock 4: 10 Burpees OYO, 20 Squats OYO, 30 Carolina Dry Docks OYO, 40 BBSs OYO

    Mosey to the planter and pair up with coupons for a DORA. One PAX runs to the path while the other performs the exercise and then switch off:
    100 Merkins on the coupon
    200 Kettlebell Swings using the coupon
    300 Curls with the coupon
    Some groups finished earlier than others, so there was lots of extra credit on the curls.

    Mosey back over to the flag and on our six for:
    20 4-count American Hammers
    20 4-count Flutter Kicks
    (Thought we killed the FNG)

    COT
    Countarama and Namerama

    Bible Reading: Psalm 62:5-8 The Lord is my rock…I WILL NOT BE SHAKEN.

    F3 Hampton Roads