An AO record crowd PAX of (15) posted at the Cadet Lab in Oak Ridge this cool, overcast morning to absorb a beat down and show support for YHC’s VQ. The workout addressed all muscle groups including close to 2.0 total miles of cardio running (the pre-blast foreshadowed this). The peak of the workout was the 120 yard bear crawl across the football field that immediately killed any and all mumble chatter. Yes, it was as bad as it reads! However, I sense we may see future distance bear crawls from YHC and his future Q’s. Welcome to FNG Matt Fletcher (Turnpike) from Summerfield and good job to Surge for keeping the EH on him!. It was a great group today and an outstanding effort by all.
**I had a miscue on the voice recording so please forgive me on the PAX roll call if I messed up the names and the announcements…I will get it right next time!***
5:25 AM Gather @ Shovel Flag, 5:30 AM Start
Mosey around parking lot. Front, backwards, side stepping, karaoke, high knee, butt kickers.
Almost had a pile up when switching running exercises…tried to communicate better towards the end.
WARM-O-RAMA: (At concession area)
SSH x 20 (IC)
Copper Heads – Three Point Squat x 15 (IC)
Windmills x 15 (IC)
Cobra stretch, to feet, to Good Morning Stretch (x2)
PAX encouraged to give careful thought to Partner selection for upcoming exercises
Final Warmup
Partner Up, Together do 10-Merkins w/ Feet propped on each others back (Each). I’m sure
there is a name for this?
Run to the shovel flag, do it again.
Run back to Concession
THE THANG:
Round 1 – Lower Body
Partner one, runs to tree and back across parking lot
Partner two, Lower Body
Monkey Humpers x 15
Deep Squats x15
Reverse, Partner Runs, Other Partner Exercises
Round 2 – Upper Body
Partner one, runs to tree and back across parking lot
Partner two, Upper Body
Offset Merkins x 10 Each Arm
Carolina Dry Docks x 15
Reverse, Partner Runs, Other Partner Exercises
Round 3 – Core
Partner one, runs to tree and back across parking lot
Partner two, Core
Peter Parkers x 15
Pickle Pounders x 15
Reverse, Partner Runs, Other Partner Exercises
Slow Mosey to parking lot…oh wait…the football field gate is open. This exercise was inspired by Dr. Evil and his Burpee field exercises in Kernersville!
120-Yard Tiger/Bear Crawl (On all fours however you can get to the other side)
Slow Mosey Back to Concession
Group Run, (4) Corners. At each corner, (10) WW1 Sit-Ups w/ partner high fives,
Merkins (10) – Hands in Air (Bodett told me the name on this but it escapes me)
Indian Run from Concession Area Back to Shovel Flag
6MOM:
Box Cutter (qty 15) (IC)
Nolan Ryans – Right/Left (12 each side)
Pickle Pounder Revisit/Revised – Bodett says there is another name for this version (15)
American Hammer (15)
COT:
Udders took us out.
ANNOUNCEMENTS:
Run The Ridge 5K or Obstacle Race at Oak Ridge Town Park June 4th, register by June 2nd (
Run The Runway 5 & 10K at PTI June 4th (www.ptirun.com)
It was an honor to lead and be associated with such a strong group of men today. In completing my VQ, thanks to Double Check and Udders for the emotional headlock that got me involved with F3 three months ago.
Aye!
Spurrier
PAX: 05/10/16
QIC: 352
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