Location: Gridlock
Date: 2020-10-15
Weather: Perfect
Q: Muck
PAX: 17 – Toto, Possum, Pee Wee, Axeman, Wally World, Splash Down, 49er, Whitewall, Animal Style, Mister Slate, Incognito, Muck, Lincoln Log, Oshag, Zebra, Raquel, Sous Vide
Warm-O-Rama
Introduction and disclaimer
– Michael Phelps
– Runners stretch
– Cross feet, bend and hang (switch, repeat)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (10, IN CADENCE!)
Tha Thang
Diego – (Dora’s cousin)…
- Mosey to coupons…
- Take coupons to hill by scoreboard (everyone with a coupon)
- Partner up… one PAX begins exercise at top of hill… the partner PAX runs to bottom of hill, does an exercise to honor Hudson, then back up the hill
- Partners switch until top exercise count is complete
• 50 – Mercans (8 Hillbillies)
• 100 – Shoulder presses (21 Upright rows, carrying your coupon to the bottom and back up)
• 150 – LBC’s (4 modified Dan Taylor’s… lunge walk down the hill, 4 Squats, lunge walk back up the hill)
• 200 – Curls (19 Side to side jump Squats)
• 250 – Bent over rows (15 Overhead Claps)
• 300 – SSH (14 No Surrenders… fold hands behind head, drop to left knee, drop to right knee, stand back up) -
Mosey to return coupons…
- Mosey to flag
Hillbillies
Upright rows
Dan Taylor’s
Side to side jump squats
Overhead claps
No surrenders
Nomad (F3 Northwest Arkansas), we are so sorry for your loss and can’t imagine what your family is going through. This was a small tribute to show our support. #ForHudson & @F3NWArkansas & @f3_nomad. Stronger together!
End in COT