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

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