Simple and Effective
AO: Black Water
When: 2026-04-20
QIC: Tsunami
PAX (19): Bam Bam, Baskins, Bucket, Cha-Ching, Ditch Witch, Fauci, Hushpuppy, Mantooth, Marsha, Relient, Roadhouse, Schneider, Snowman, The Body, Tsunami, UMass-Todd Doherty, Walgreens, Whiz, Roast Beef
Preamble:
Didn't feel like leading but showed up anway. I was glad I did and had the support of 18 HIMs.
Warm-O-Rama:
- SSH x 20
- WeedPickers x 10
- Windmills x 10
- Hillbillies x 20
- Toy Soldiers x 15
- Plank (hold) x 60 sec
The Thang:
1. Leg Grinder (10 min)
AMRAP:
- Squats x 20
- Walking Lunges x 20 (each leg)
- Jump Squats x 10
- Air Chair x 45 sec
Rinse and repeat.
2. Push + Core Ladder (10 min)
Start at 5, work up to 15:
- Merkins
- Big Boy Sit-ups
So: 5/5 → 6/6 → 7/7…
If you hit 15, go back down.
3. Combo (10 min)
- Carolina Dry Docks x 12
- Diamond Merkins x 15
- Squats x 25
- Flutter Kicks x 30
AMRAP style.
COT:
Gratitude for the PAX and support of F3. Gratitude for the ability to move our bodies. Prayers for all those suffering from addiction, mental health and physical illness. Prayers for all those affected by war. Prayers for all those in the SMR race coming up for safe travels and race.
Naked-Man Moleskin:
Step up and lead! Put your name on the Q sheet. You won't regret it!