Site icon F3 Lehigh Valley

07/01/2023 - - Keep it 100

Conditions:  Mid-80’s and humid

Pre-Ruck stepped off with 2 PAXs at 5:30.

Started promptly at 6:30 with disclaimer accepted by all.

Warm-up:

The Thang:

The Q looked at the back blasts in preparation for this workout.  He realized this workout would be his 100th.  The theme of the workout was found.

3 Thangs:  1st and 10,  Keep it 100, and Around the world

We moseyed from the flag to the football field.

Thang 1: 1st and 10

The Q spaced 10 cones out.  One every 10 yards.  The PAX all line up on the 10 yard line. It will be 11’s with a 100 yard dash in between.   Burpees and Mericans

10 yard line- 10 Mericans and 1 Burpees-  run to the opposite end zone, nur to the 20 yard line

20 yard line- 9 Mericans and 2 Burpees-  run to the opposite end zone, nur to the 30 yard line

30 yard line- 8 Mericans and 3 Burpees-  run to the opposite end zone, nur to the 40 yard line

40 yard line- 7 Mericans and 4 Burpees-  run to the opposite end zone, nur to the 50 yard line

 

50 yard line- 6 Mericans and 5 Burpees-  run to the opposite end zone, nur to the 40 yard line

40 yard line- 5 Mericans and 6 Burpees-  run to the opposite end zone, nur to the 30 yard line

30 yard line- 4 Mericans and 7 Burpees-  run to the opposite end zone, nur to the 20 yard line

20 yard line- 3 Mericans and 8 Burpees-  run to the opposite end zone, nur to the 10 yard line

10 yard line- 2 Mericans and 9 Burpees-  run to the opposite end zone, nur to the opposite 10 yard line

Back to the starting line- 1 Mericans and 10 Burpees

 

 

Thang 2:  We moseyed from the football field to the pavilions.

At the pavilions the Q dialed up the “keep it 100”.  The PAX split up into 3 groups of 2.  There were 3 exercises lined up.

Exercise 1- Box Jump

Exercise 2- Shoulder Taps

Exercise 3- DIPs

4 sets of 3 exercises, 25 reps.  The exercises were performed individually not as a group. After 3 sets the Q read the room and we did the final set collectively.

 

Thang 3:  Around the world

On a slow mosey to the baseball field Copay picked a number 1 thru 10.   Lucky number 7.  The Q had a list of exercises, number 7 was Imperial Walkers.    The plan was very simple. 10 reps on 1st base, 20 reps on 2nd base ,30 reps on 3rd base, and 40 reps at home plate.  For a grand total on 100.

Regrettably we ran out of time after 100 Imperial Walkers.   Indian Run back to the flag.

COT, Count Off, Name O-Rama, announcements, prayer, and picture.

East Penn Diner (EPD) for Q-source and fellowship.

 

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