ShamWow takes the Q

Weather: 49 degrees

QIC: ShamWow

Pax: Brutus, Olympus, Mugsy, Deep Dish, Crabcakes, Cotton Tail, Trump, Goob, Ripken, Sniper, Denali, Lancelot, Bing, ShamWow

6 runners returned from a pre-run, just in time for the 5:15a core principles and disclaimer.  The pax circled up for COP that included:

  • SSH x20IC
  • Windmills x10IC
  • Lunges x10
  • Cherry or Strawberry Pickers x10 IC
  • ShamWow Rope Climbs x10 IC

and it was time to head off for the Thang.

10 different exercises were listed for a four corners style beatdown.  Corner 1 x5, Corner 2 x10, Corner 3 x15 and Corner 4 x20 reps.

  • Merkins
  • LBCs
  • Diamond Merkins
  • Big Boy Situps
  • Plank Jacks
  • Shoulder Taps
  • Squats
  • Monkey Humpers
  • Overhead Claps
  • Lunges

A few of the bat flippers were able to get through the list and start over, while most of the pax finished with a few minutes remaining. About 2 1/2 miles were covered running to the corners.

Name-o-Rama was next along with Ball of Man (BOM) for a great ending to the morning.

Announcements:

  • Sniper Clay shoot event coming up – sign up or sponsor
  • GrowRuck April 3-5

Prayers/Praises

  • Military during these testing times
  • Ripken’s M awaiting results today
  • Spoken and unspoken prayers

 

F3 Suncoast