Location: Gridlock
Date: 04/22/2019
Time: 05:30a – 06:15a
Weather: 46 Degrees and Calm
Q: Lincoln Log
PAX: 12! – Dot Matrix, Dough Boy (DR PAX), Bread Bowl (DB’s son), Lincoln Log, Oshag, Red Flanders, Ronaldo, Sous Vide, Zebra and 3 FNGs, SEAL Pup, Maestro, and Belay
Introduction
This makes 6 FNGs in the last 2 weeks. FWIW, I expected 4 this morning so I ran through the basics of F3, but didn’t dig too far in. Once the flood of cars poured in at 4 min til, I just got excited to get things started. So much so, we did a Name-O-Rama and I didn’t even say my own name. I just went right into the first workout when it got back to me. No worries though, Oshag set things right.
Warm-o-rama
Michael Phelps – 10 IC
Grass Grabbers – 12 IC
Copperhead Squats – 14 IC
SSH – 15 IC
From here we moseyed to the lower tennis courts, paired up and lined up at one end of the courts. At this point we went through the 5 Core Principles.
Tha Thangs
Dora Alarms
We did a traditional Dora 1-2-3 with
– 100 Merkins
– 200 Squats
– 300 LBCs
One PAX worked while the other PAX did a suicide sprint out 1 court, back and out 2 courts, 3 burpees and sprint back. Switch and repeat as needed til done.
Once done with Dora 1, PAX picked up the 6 or held plank til all groups were finished with Merkins.
Then we did ALARM 1 for 6 min, AMRAP with
– 15 Overhead Claps
– Broad Jump out 2 courts
– 5 BBS
– Karaoke back
– 5 Merkins
Dora 2
ALARM 2 for 6 min, AMRAP with
– 10 Shoulder Touches – 2 ct
– Lunge out 2 courts
– 10 Gas Pumps
– Bernie Sanders back
– 10 Sous Vides – 2 ct
Dora 3
Then we moseyed back to the AO.
Name-O-Rama
We wrapped up with a name-o-rama and named our latest FNGs. Oshag went through the principles again and closed us out in prayer.