Ode To Iron Wolf F3 Sandhills workout 11/19/2020
Ode to Iron Wolf workout
- When: 11/19/2020
- QIC: Wrangler
- The PAX: Scout, Capt D, Swanson, Poacher
5 PAX showed up to for another #beatdown at the Stronghold, and hopefully came away a little bit better than before.
The Thang:
Warm-up lap around the block back to BB Courts for COP.
COP: Good Mornings x 10, Windmills x 10, Arm Circles x 10, Flapjack x10, Grass Getters x10 (all in cadence)
We then hit the streets to mosey around Broad Street to the First Bank Stage for a little fun.
We completed the following:
30 4 count jumping jacks, 15 6 count burpees
30 squats, 15 6 count burpees
30 sit ups, 15 6 count burpees
30 4 count jumping jacks, 15 Marine Corps 8 count body builders
30 4 count flutter kicks, 15 Marine Corps 8 count body builders
30 4 count mountain climbers, 15 Marine Corps 8 count body builders
30 backward lunges, 15 Marine Corps 8 count body builders
30 4 count jumping jacks, 15 8 count burpees
30 leg raises, 15 8 count burpees (We made it here today)
Here is the rest of the workout that we didn’t get to accomplish.
30 forward lunges, 15 8 count burpees
30 4 count jumping jacks, 10 10 count burpees
30 4 count hello dollies, 10 10 count burpees
30 4 count jumping jacks, 15 Marine Corps 8 count body builders
30 4 count mountain climbers, 15 Marine Corps 8 count body builders
30 backward lunges, 15 Marine Corps 8 count body builders
30 4 count jumping jacks, 15 8 count burpees
30 leg raises, 15 8 count burpees
30 forward lunges, 15 8 count burpees
30 4 count jumping jacks, 10 10 count burpees
30 4 count hello dollies, 10 10 count burpees
10 4 count chain breakers, 10 4 count cherry pickers
10 6 count burpees, 10 Marine Corps 8 count body builders,
10 8 count burpees, 10 10 count burpees
*195 burpees- 325 pushups
We then proceeded with Countorama. Chitwood has Q tomorrow for Paynehurst at Camelot Park in Pinehurst.
Moleskin: I really appreciate everyone showing up, and putting forth excellent effort. This was a very simple workout that will pay dividends in the future. Capt D and Scout were very big fans of the workout. I hope everyone has a safe and Happy Thanksgiving. I appreciate every one of y’all and I will See Y’all next time in the gloom.
-Wrangler