Location: Gridlock
Date: 2020-06-20
Weather: Flawless, great morning
Q: Muck
PAX: 16 – Sous Vide, Axeman, Kisses, Raquel, Muck, Lansbury, TStark, Stapler, Incognito, Triceratops, Duggar, Lincoln Log, Radio, Hanz&Franz, 49er, Sparky
Warm-O-Rama
Review F3 Core Principles
Warm up:
– Michael Phelps
– Tricep pull (elbow behind head, REPEAT, other side)
– Cross your feet, bend, and hang (REPEAT, other side)
-Imperial Walkers (note to self: practice cadence at home before leading cadence) LOL 🙂
– Quad pulls
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigoda (10 each side, OYO)
- Disclaimer
- Mosey to upper field
Tha Thang
Split into four groups of four (Home, 1st base, 2nd base, 3rd base).
Each base had four rounds of AMRAP exercises. The group at Home did 15 burpees (or modified Flying Squirrels). Note: This was reduced to 10 to speed up rotation.
Once completed, they would head to 1st base and relieve that group… 1st base group would head to 2nd base (and so forth). When all groups had done burpees at Home, there was a jailbreak to the bottom of the hill, then Bernies back up the hill. Then we would take a two minute break to talk about the attributes of a good father (using the letters F-A-T-H-E-R). Repeated for four rounds.
AMRAP exercises:
1st Base:
1st round: LBC’s
2nd round: Lunges, with twist
3rd round: Plank Jacks
4th round: Squats
2nd Base:
1st round: American Hammers
2nd round: Cross crunches
3rd round: Mercans
4th round: Side straddle hops
3rd Base:
1st round: Mercans, with rotation
2nd round: Bobby Hurleys
3rd round: Nolan Ryans
4th round: Hillbillies
For the final round, we divided into two groups and did a relay race… one group at home, and one group at second base. Loser did an extra jailbreak/Bernie set.
Mosey back to the flag and did two minutes of LBC’s to complete our time.
Name O’ Rama and COT.
Great fellowship time in the parking lot afterwards.
Have a great Father’s Day!
End in COT