#BigBang Workout – Warm-Up for T’Ville AO Launch

• When:  08/23/2017

• QIC:  Dimples

• The PAX:  Willie, Flipper, Cathy, Chewy, Focus Fire, Smokey, IKEA, Slapshot, Hawkeye, TapOut, SS Minnow, Blackfoot, Iron Horse, Dumpster, Proline, Slowhand, Magneto, QIC Dimples

18 men showed up in the 100% humidity at the Wolf’s Den to start their Wednesday off on a high note. No previous Q had been called, so Dimples decided to test out the Thomasville AO Launch workout with the Northside PAX and it was a good one. The workout is called Chaser’s 1st F #BigBang Workout, and it didn’t disappoint.

The Thang:
All excercises in 4-count cadence (1, 2, 3, “1”, 1, 2, 3 “2”)

• SSH x25
• Imperial Walkers x25
• Little Arm Circles x20 each Forward and Back
• High Knees x20
• Squat x15
• Merkins x10
• Flutter Kicks x25
• Mountain Climbers x20
• LBC x20
• Merkins x10
• Freddie Mercury x20
RINSE

1/2 mile S&B lap (all PAX go twice)

Mosey to front of school for the Ark-Loader
• Bear crawl across parking lot (100 yards)
• Crab walk back across parking lot (50 yards)

Mosey to Wall of Pain
• Step-ups – 10 each leg
• Incline Merkins – 10 (4ct)
• Dips – 10 (4ct)
• Step-ups – 10 each leg
• Decline Merkins – 10 (4ct)
• Dips – 10 (4ct)

Mosey to Driver’s Ed Course — find a line:
• Ski hops side to side – 30 seconds
• LBC – 20 (4ct)
• Ski hops front and back – 30 seconds
• LBC – 20 (4ct)

Cones placed at 10, 20, 30, and 40 yards – lunge to each cone.
• 1st cone lunge, then 5 burpees
• 2nd cone lunge, then 5 burpees
• 3rd cone lunge, then 5 burpees
• 4th cone lunge, then 5 derkins on fence
REVERSE
• 4th cone 5 burpees
• 3rd cone 5 burpees, then mosey back to sidewalk/curb

COP – Dealer’s Choice on Curb:
10 slow count merkins
Jump Squats x15
Diamond Merkins, slow x10
Slow wide merkins x5
Russian Twist x20
Hello Dolly x 10
Up & Outs x 10
Pretzel ISO Up & Outs x 10 per leg
DONE!

Mosey back to Old Glory for COT and Ball of Man.

COT:
Great push today as we completed the #BigBang Workout with a few modifications as the QIC can’t read well in the gloom. Complete team effort as no man was left behind, and we finished as a team. F3 is not a contest, it’s about making the man next to you better, and in turn, you become better.

Prayers for Proline’s father as he had stroke over the weekend, but doing better now. Slowhand family tree growing. TapOut is going mountain climbing in 2018 and looking for 4 more to join. Magneto’s dropping kids off at college as we drop off at elementary, middle, and high.

Prayer & Pledge.

Until next time,
-Dimples