Pinch Hitter
AO: Badapple
When: 10/02/2024
QIC: Sprocket
PAX (7): Buckshot, Chubbs, Rusty, Spider, Ollie, The_OG Zima
Preamble:
Quarter-end meant extra long days and nights for Thud so, a pinch hitter was called for. Dug through some old workouts for ideas and reviewed official F3 disclaimer with legal to make sure it was thorough and up-to-date.
Warm-O-Rama:
began with windmills 15x IC, E-Z mosey across LAX field to basketball courts where SSH and mtn climbers were performed 15x IC. Continued e-z mosey to front campus where 15x imperial walkers were performed followed by a monkey humper salute. Then, on to the pull-up station.
The Thang:
- Sprocket’s “300” workout
the goal for each PAX was 300 air squats using good form (no bowing, break 90° if possible).
after every 15 reps, stop and perform the following:
- 5 pull-ups or sand bag rows (40# or 60# sandbags available).
- 10 BBSU’s
- 15 ‘Mericans
- 5 hanging knee-ups
then, continue doing air squats until 300 had been performed.
back to the flag with a minute left to plank.
COT:
we lifted up those suffering from the effects of Hurricane Helene and those involved in the relief efforts (especially our own brother Pushback).
Naked-Man Moleskin:
Water and non-perishable food drive for western NC. Spider collecting items for drop-off 7 October ‘24. Bring your items to next workout or DM him for drop-off location. A moment of silence and close out with a word of prayer. Sprocket out.