Workout Date: 09/08/18
Q: Zebra
PAX: Zebra, Icognito, OG, Lincoln Log, Custer, Count Chocula, Dugger, Road Trip, Chesty, Yanni, Kisses, Ollie, Sous Vide, Mr. Hand, Radio, Ooze, Hairball
FNG: Divine and Pebbles
Introduction:
Workout began with the following disclaimer and the Core Principals of F3.
Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.
Warm-O-Rama:
15 Abe Vigoda IC
15 Imperial Walkers IC
10 Finkle Swings (Per Leg) IC
15 Hillbillies IC
20 Side Straddle Hops IC
The THANG:
Thang 1: Pax mosey down to the Tennis Courts. I explained to the group the meaning of the name of the workout. Reading my son’s journal from school and how he wrote about getting a player drink after his baseball game he got a “celebration of life” drink a.k.a. suicide. Thus introducing our first activity of suicides (and subsequent groans)
With 8 tennis courts, I double named this activity Crazy 8’s. Paired with each Celebration of life run was an exercise. Run 1 court, 8 reps of exercise, 2 courts – 7 reps and so on. Given 8 minutes to complete (too much time) the Pax began.
Round 1 – COL paired with Merkins OYO
Round 2 – PAX paired up in groups of 2 or 3 to complete this round. Leave no man behind and encourage your unit. COL paired with Squats
Round 3 (Yes 3 rounds – I said Crazy Eights) – COL paired with American Hammer OYO and 6 min time limit
Thang 2: Mosey up to the Football field
PAX divided into 2 teams and competed in the Walk Like an Egyptian Race.
Groups lined up in Right Leg lunge forward position. PAX in back of line lunges to front of line while group holds lunge position. Race until a group crosses the finish line.
Finisher: PAX paired up and grabbed coupon’s for each pair.
1 partner with coupon on ground with a 4 count move IC, Squat (grab coupon) – Pickup, Overhead Press, back to chest. 8 reps
2nd partner – SSH
Rotate. Then Round 2 – same move with coupon, partner with a plank hold
CoT:
Finished with Count and Name-o-rama (19 Total PAX)
Intentions and Prayer: Chesty shared about supporting his family in the Down Syndrome Walk. Yanni updated us on his nephew’s broken leg and OG shared a request about his wife’s job. Finished with prayer and fellowship over coffee!