Location: Gridlock
Date: 2020-10-24
Weather: Typical fall weather in the bluegrass
Q: Muck
PAX: 12 – Muck, Axeman, Sous Vide, Wally World, Possum, Purple Rain, Oshag, Pom Pom (FNG), 49er, Raquel, Pee Wee, Radio
Warm-O-Rama
Introduction, disclaimer, review of the five core principles of F3
– Michael Phelps
– Runners stretch (switch, repeat)
– Cross feet, bend and hang (switch, repeat)
– Quad pulls (switch, repeat)
– Tricep pulls (switch, repeat)
– Abe Vigodas (10, in cadence)
Tha Thang
Started off playing a little Uno… everyone played three cards in rotation and did the number of reps on that card:
RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks
Reverse, Skip, and Draw Twos: 10 of the exercises of that color
WILD – 5 Burpees
DRAW +4 – Run, short parking lot loop
Then, it was mosey to the football field and coupons for some Benjamins (100 exercises in each set). We were able to do five sets, then repeat… 10 sets total:
25 Curls >>> 25 Walking Lunges >>> 25 Squats >>> 25 Walking Lunges back to coupons
25 Shoulder Presses >>> 25 Karaoke steps >>> 25 Mountain Climbers >>> 25 Karaoke steps
25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back
25 Upright Rows >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back
25 Bench Presses >>> 25 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back
Q Note: Not naming names (Oshag), but there was one PAX member who kept trying to lower the exercise count to 75. The rest of the hard charging PAX members ignored his tactics and courageously muscled through the full 100 exercises of each set. Way to go men!!! 🙂
Mosey back to the flag for few minutes of Mary:
– Squats
– Mercans
– Big Boy Situps
– Plank jacks
– 5 Burpees
Two bits, four bits, six bits, a dollar… all for Pom Pom, stand up and holler!!! 🙂
Welcome Pom Pom!
End in COT