Harrrrrrd Worrrrrk!

Pre-Blast

  • 28 land lubberrrrs took FOD by storm.
  • A fair amount of chatter to begin. The chatter turned sour quickly. 27 fist bumps at the end.
  • 0 puffy shirts.

The Warmup

  • Pledge of Allegiance at the flag
  • Mixed run up the hill to the top lot into extended Paint the Lines
  • Circle up for: Good Mornings, Windmills, SFAC/OHC, Walk-the-Plank Series (with NO RECOVERY BETWEEN): 20 Walk-the-Plankjacks, 20 Main Mast Mountainclimbers, 20 Crabcakes, 20 Side Plank Starfish Crunches, 15 Walk-the-Plankjacks, 15 Main Mast Mountainclimbers, 15 Crabcakes, 20 Side Plank Starfish Crunches, 10 Walk-the-Plankjacks, 10 Main Mast Mountainclimbers, 10 Crabcakes, 20 Side Plank Starfish Crunches, 5 Walk-the-Plankjacks, 5 Main Mast Mountainclimbers, 5 Crabcakes, 20 Side Plank Starfish Crunches.

The Thang****s

  • Jog one, sprint one light poles to the rock pile
  • Partner up, grab a rock
  • A Match Made in Heaven: (Dora 1-2-3 and Esau’s Ladder) with your partner, complete 100 Pull-ups, 200 Goblet Rock Squats, 300 Dying Cockroaches while you run to a light pole and perform 3 Burbees and run back. Add a light pole in distance every time you go out.
  • Rocks back, mosey to the end of the lot
  • Ascending Billy Run to the flag

COT

NMS

  • Lead by example.
  • Push through, get stronger.
  • Go get ’em, Captain Hook.

See also