AO: Olympus
QIC: Hightower
Co-Q: Jenner
THE PAX: NAFTA, Roddick, Weeohh, Subprime, PopFly, Nano, McDreamy, Tootsie, JuBoo, YNAB, FNG Fixer
WARM UP: 30 SSH, Arm circle forward & reverse, Rockets, downward dog calf stretch & hips low followed by 20 mericans. Then fellowship jog single file around high school, rear PAX sprints forward ‘bob & weave’ thru line.
THE-THANG:
Tire Flip and Then Some:
Spilt the PAX into 2 (7) man groups, set up in 7- stations for tractor tire relay across field.
1 man: flips tire, then
2 man: runs across field up hill to 2 man
3 man: balls to wall 10- count, runs down hill to 4 man
4 man: bear crawl back across field
5 man: 5 burpees
6 man: 20 monkey humpers
7 man: 10 sledgehammers on tire
Rinse & repeat to move the tractor tire across the field.
Battle Royale:
F3 version of paper – rock – scissors. PAX gets introduced to the exercises by doing 2 rounds of burpees x 2, mountain climbers x 4 (4 count), and merkins x 6.
Split the PAX into 2 (7) man teams. Starting at the end zone, face each other lining up on the hashmarks. Each team sends the man at the front out to meet the other in battle. The two verbally repeat the mantra burpees – climbers – merkins and then turn away from each other and drop down into their chosen exercise. Each team performs the same exercise as their combatant. The winners (burpees beats climbers beats merkins which beats burpees) gets to advance 10 yards by doing lateral push up walks. The losers perform the winner’s exercise and then do an Al Gore while waiting for the winning team. Then the teams sends the next men at the front to meet each other in battle. Rinse and repeat until the first team reaches the 50 yd. line.
MARY:
Kick outs, flutter kicks, and LBCs
COT:
Appreciate all the support locally and from Arlington coming out to Olympus. It’s the bond in our community that brings us out here, as F3 calls it breaking the Sad Clown Syndrome. When we were younger we all had our high school friends and teammates, or college friends. But now, we’re older, some married, some with children, lacking that male comradely, and have fallen prey to Sad Clown Syndrome. F3 fills that void and gives us that sense of belonging again.
F3 The Capital 