AO: Olympus
QIC: Maj Payne
The PAX: Hightower, Glee, Mule, JoBu, Jenner, Nano, Banner (2.0), Apollo (2.0), House (HT Sister), Underdog (House 2.0), Sharkbait (2.0), Obadiah
It was a hot and muggy morning in the Capital. We call those Saturdays here. The PAX wanted a beatdown, and that’s what they got, plus some kickball!
Warm-Up:
- Double Time SSH
- Imperial Walker
- OH/Seal Clap Combo
- WMH
- Merkins
Main Event:
Partner up. 3 Rounds, with 3 exercises and 1 movement type per round. One partner performs exercise while other partner performs movement. Switch upon movement partner’s return (i.e., Partner 1 does Exercise 1; Partner 2 does movement. Partner 2 returns and does Exercise 1; Partner 1 does movement. Partner 1 returns and commences Exercise 2; Partner 2 resumes movement; etc.).
- Round #1
- Merkins
- Squats
- Flutterkicks
- Movement: Tracers down and back across three parking spaces.
- Round #2
- Hand-Release Merkins
- Mountain Climbers
- Crunchy Frogs
- Movement: Full sprint down to end of really really long parking lot (or it might be an 747 runway…not sure) and back.
- Round #3
- Merkins, with an alternating shoulder tap at top
- Jump Squats
- Freddie Mercury
- Movement: Sprint to end of the planet; backwards run back.
With the PAX thoroughly smoked and time ticking by, YHC decided to forego a final round. Mosey onward for a game of F3 Kickball.
F3 Kickball
Count off 1-2. Ones in the field; Twos kick first. Pitcher calls out an exercise for the kicking team to complete 10 reps of. Kicker focuses on kicking the ball. Fielders must do 3 x burpees once the kicked ball bounces. So, if the ball is kicked into the air, the fielding team can attempt to catch it for the out, but once that ball bounces, hit those burpees! Kicker must bear crawl around the bases.
Great fun for all on this one. Worth thinking about whether bunting should be permitted. The PAX decided to allow it, and it made for a painful amount of burpees for the fielding team. May also want to think about limiting the kicking team to two time through the kicking order. Maybe YHC needs to improve kickball skillz too. This was a great opportunity to become covered in sand, and all likely took a fair amount of sand home with them.
COT: Prayers for several of the PAX who are experiencing some challenges in their life.
BOM: Great to lead the PAX as always! Today we knocked out a tough modified Dirty McDeuce and then moved on to play a great game of kickball (albeit with lots of burpees). It’s important to work hard and play hard in everything we do. All work and no play makes Jack a dull boy. Tackle life with vigor! Enjoy the weekend and cherish your families.
Aye!
F3 The Capital 