AO: #IndigoRebellion
QIC: @vila
PAX 6: @slippers, @toxic, @gandolph, @pile driver, @scrum, @vila
Warm Up (5 min)
SSH x 25 IC
Right Leg Swings x 10 (forward / back)
Right Leg Swings x 10 (side to side)
Right Leg Hip Swing x 10
Reapeato with Left Leg
The Thang
“Out front there aught to be a man in black”
PAX will do an exercise around the track while a man in black (or wearing a
black ruck sack) races ahead. PAX stops when the man in black reaches them
or the lap is complete
ROUND 1:
4:27 The Man Comes Around
Exercise 1: Lunge Walk
Exercise 2: Ditto the Lunge Walk
Ring of Fire Break
2:38 Ring of Fire
RoF: ab exercises / 5 burpees
ROUND 2:
2:53 Man in Black
2:39 God’s Gunna Cut You Down
Exercise 1: Bear Crawl
Exercise 2: Broad Jump
Ring of Fire Break
3:37 Hurt
RoF: Plank / 10 Jump Squats
ROUND 3:
2:39 Sam Hall
2:53 Aint No Grave
Exercise 1: Buddy Drag
Exercise 2: Crab Walk
Ring of Fire Break
4:30 If You Could Read My Mind
RoF: mountain climbers / 10 Carolina dry docks
Round 4:
3:45 Ghost Riders in the Sky
3:17 I’ve Been Everywhere
Exercise 1: Inchworms
Exercise 2: Plank walks
COT (Ragged Old Flag)
“Were doing mighty fine I do suppose
In our streak-a-lightnin’ cars and fancy clothes
But, just so were reminded of the ones who are held back
Up front there ought to be a man in black”
-Johnny Cash
Discussion: We owe it to the men around us and the community we live in
to look with our eyes open and stand for something. Find something and make
it better. Wear the black for those who don’t have the strength to stand on
their own two feet. Plenty of opportunities to stand up in F3 Charleston
and plenty of need on Johns Island.
The HIM’s of IR were ready, willing and able to stand out front and don the
black. This discussion merely served as a nice reminder that they already
had some opportunities to serve the community kicking around in their
heads. Get out there and lead by example. The rest of F3 Charleston is
ready to step up and help any way you need us. Be it man-power, logistics
or financial assistance. Go help your community!
Thank you, IR!