Archives: Seventeen

  • When: 20200121
  • QIC: Buoy
  • The PAX: Buoy, Submac, Double Fault
  • 3 PAX arrived to Duck Duck Goose (DDG) ready to work. Weather was a brisk 27° with 10kt winds.
    Warmarama:
    • SSHs 34 ICs
    • Arm Circles 17Fwd/17Bwd ICs
    • Michael Phelps 17 ICs
    • Squats 17 ICs
    • Mosey around DDG lake
    The Thang:
    • Suicides; Typically done on a basketball court or football field. However, for DDG purposes YHC modified the sprint and utilized the parking lot. Sprint to known location in parking lot, touch the ground, sprint back to start. Rinse and repeat. PAX completed 17 sprints and once finished PAX completed 17 Squats IC. PAX completed a total of 2 sets.
    • 17s; Identical to 11s but with added reps. Exercises completed Dips & Erkins
    • PAX completed another set of suicides as indicated above.
    • 11s; Exercises completed Step-ups and Squats. YHC agreed with an audible made by PAX to do 11s vice 17s. PAX legs were jello.
    Mary:
    • Wing Nuts 17 IC
    • BBSs 17 IC
    • Flutter Kicks 17 IC
    • Gas Pumps 17 IC
    • Penguins 17 IC
    • LBCs 34 IC
    If you have not noticed the theme for the workout was 17. This number was significant to me because that is how many points my San Francisco 49ers beat the Green Bay Packers in the NFC Championship Game. Honestly, YHC was just excited to see his team in the playoffs.
    Recover back to the flag…
    COT:
    YHC read from the bible John 15:2;
    Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.

    F3 Hampton Roads