First Mile Monday

by | Dec 5, 2022 | Back Blasts

QIC: Chowdah
PAX POSTED: Apnea, Hitchhiker, Hooker, Lunch Break, Cricket, Splinter, Floppy, Shooter McGavin, Coach Potato, Chowdah

YHC woke up this morning before his alarm (which is not the typical the last few months) Remembering to check the F3Essex Advent calendar challenge, 20 burpees 5x was needing to be put in the book. YHC amended beatdown and got on the road. Planted the flag, Hitchhiker was kind enough to bring his measure tool per request to help set up The Thang, and got the to PAX which included 1 FNG. (Another FNG joined during the beatdown)

Disclaimers were given and advisory for modifications as needed. At this point we had 7 PAXs

Warm Up:

  • SSH- 10 (IC)
  • Windmills- 10 (IC)
  • HillBillies- 10 (IC)
  • Merkins- 20 (OYO)
  • Baby Arm Circles 10 (IC- forward/backwards)
  • Burpees- 20 (OYO)

Two PAX pulled up during the Warm-UP (9 PAX)

The Thang: Only 1 Mile

  • 100 meters measured out
  • 4 exercises, 20 reps each exercise
    • 100 meter mosey
    • 20 burpees
    • 100 meter mosey
    • 20 merkins
    • 100 meter mosey
    • 20 squats
    • 100 meter mosey
    • 20 carolina dry docks
  • Rinse and repeat 4 times
    • On the 2nd and 4th round after merkins, complete a set of Bruce Lee’s

During this mile another FNG pulled up

How to end a mile run…a bike sprint

  • Freddie Mercuries- slow and fast
    • On my count- alternating 10 fast freddies and 10 slow/held freddies


  • Cards for the Veteran’s home!!! Due Dec 18th
  • Adopt-a-family information to come soon
  • Congratulations to Splinter for conquering/climbing Everest
  • Congratulations to Floppy and Cricket for conquering/completing the ToughMudder
  • Thoughts and Prayers to those DR or traveling
  • Hope all from the 2nd F event have recovered