3–2–1 Blast Off!
AO: Grindstone
When: 2025-09-15
QIC: Whiplash
PAX (19): Avis, Crab Cake, DirtyMO, Flambeaux, Gilmore, Hail Mary, Klinger, Laimbeer, Ma Bell, Marsha, Noodle, Relient, Ron Swanson, Snowman, Spit Valve, Spotlight, Vanna, Whiplash, Shenanigans,
Preamble:
Anyone with kids, or who remembers being one can relate to counting down .….
3–2–1 Blast Off!
Warm-O-Rama:
Imperial Walkers
Arm Circles (forward/back)
Willie Mays Hayes
The Thang:
Block 1: 3–2–1 Running Set (8 min)
- 300 yds jog (EZ → EZ → back → back)
- 200 yds moderate run (EZ → EZ → back)
- 100 yds sprint (EZ → EZ)
Block 2: 3–2–1 Dora (15 min)
Partners share the reps; one works while the other coupon carries sideline to sideline.
- 300 Squats
- 200 Merkins
- 100 LBCs
Block 3: 3–2–1 Coupon Circuit (8 min)
All PAX with their own coupon. Complete 3 full rounds:
- 30 Overhead press
- 20 Curls
- 10 Skull Crushers
Block 4: 3–2–1 Running Set (8 min)
Finish strong with the same run sequence as Block 1:
- 300 yds jog
- 200 yds moderate run
- 100 yds sprint
COT:
we all have a lot to be grateful for. We each shared a few things thankful for. Annoucements:- Darth Visor
- Gwinnett Ruck Challenge
- Christmas Part -