Location: Foxhole
Date: 2020-07-25
Weather: Beautiful – warm and muggy – almost perfect
Q: Oshag
PAX: 8 – Oshag, Incognito, Zebra, Mouse Trap, TStark, Sushi, Toto, Sparky
Warm-O-Rama
Dynos – jog it out
Arms – swings & stretches
F3 Basics while warming up
Tha Thang
Made for This – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch (this was terrible by the way and some were prone to calling foul because one group only super/lazy-man one time to their 2. The Q’s group happened to only experience that joy one time. PAX that do not like how the beat down timed out should use this as a lesson to always be the Q whenever possible. Complaints should be issued in writing to F3Nation.com)
~~~~~~ LEXICON Break ~~~~~~
AREA OF OPERATIONS or AO
The geographical location at which an Event takes place.
BEAT DOWN
A very difficult Workout delivered by a Q with Zeal.
The Thang
Ladder Set #1 – go up and come back down
Lateral shuffles x 20
Lateral shuffles x 20 + Basic Burpee (just one side)
Lateral shuffles x 20 + Basic Burpee (one side) + 5 T-Jacks
~~~~~~ LEXICON Break ~~~~~~
MIDWIFE NOISES
Groaning, moaning and other verbal utterances heard during a Workout when the Q turns the Beat Down up to eleven.
SNOT WOGGLE
A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.
Made for This – SWITCH ROLES – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch
~~~~~~ LEXICON Break ~~~~~~
HAPPY CLOWNS
Those PAX who focus first on not leaving the Six behind.
MUMBLE CHATTER
Talking incessantly during the Workout to Inspire the Q, encourage the other PAX and/or connect with FNGs.
Ladder Set #2 – Minute Drills ~~~ 1 minute to complete – go up the ladder and come back down
6 Mountain Climbers, 5 Blarts, 40m Sprint
10 Mountain Climbers, 5 Blarts,, 30m Sprint
16 Mountain Climbers, 5 Blarts,, 20m Sprint
20 Mountain Climbers, 5 Blarts,, 10m Sprint
26 Mountain Climbers, 5 Blarts,, 5m Sprint
Made for This – SWITCH ROLES – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch
~~~~~~ LEXICON Break ~~~~~~
KOOL-AID DRINKERS/KAD
Those PAX who love F3 in all of its glorious manifestations.
PAX
A Member of F3Nation.
HIM
Short for High Impact Man.
Ladder Set #3 – go up and come back down (we ran out of time)
Round 1 – Runner = 3 Hill Sprints, Base HIM = Squats
Round 2 – Runner = 2 Hill Slides, Base = Overhead Claps
Round 3 – Runner = 3 Hill Sprints, Base = Lunges
Round 4 – Runner = Bear Crawls x 2, Base = Plank Jacks
Round 5 – Runner = Sprints, Base Mountain Goats
~~~~~~ LEXICON Break ~~~~~~CIRCLE OF TRUST/COT
The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man. A Core Principle of F3Nation.
Fox spotted at the entrance upon arrival.
End in COT