Foursquare!

AO: The General

QIC: Maj Payne

The PAX: Jag, Two Percent, Sharkbait (2.0)

The heatwave had broken, and temps/humidity were inching downward, which likely contributed to the low numbers for this A.M.’s gloom. The PAX of F3ArlingtonVa enjoy punishment, and when the weather doesn’t bring it, the Q must step up. The following is a mostly accurate recounting of how the Foursquare beatdown transpired.

WU: SSH, IW, LBAC (front and back) right into Sealclaps, BWS and Merkins.  Finish with a lap around the track.

ME: Start with some 40yd lateral sprints. That is, 8 x 5 yd lateral skaters as fast as possible. @2 Percent was really good at these. The rest of the PAX, not quite the same, but we struggled through.

Then mosey across the field toward the stair tower. Stop just outside the stadium for 5 x sets of 10 x Aussie Pushups, then 10 x Merkins.  Keep moving to the stair tower where PAX competed the following pyramid routine: run down 5 x exercise, run up, 5 x exercise, run down 10 x exercise, run up, 10 x exercise, etc. Reps went 5,10,15,10,5. Exercises were BWS at bottom, Merkins up top.

Once complete, mosey on into parking garage for some accelerations up each ramp. Stop at bike rack gauntlet for 2 x bear crawl (down and back) through (under) the bike rack loops. SSH to keep moving once finished the bear crawl.

Onward to complete a lap around the school and back to the stadium for some F3 Foursquare. PAX marked out a boxed area with four joined squares on the field. The “king” serves from square 4. Max one bounce allowed in a player’s box, then he must tap the ball into another players box. If a player misses or has two bounces in his box, he must go to square 1 (AKA the toilet). After each player hits the ball, he must do an exercise. We started with 1 x BWS, evolved to 2 x BWS, and culminated with 1 x burpee, which worked the best.

Mary: around the horn for dealers choice, Jag chose 40 x Freddie Mercuries, Sharkbait led 25 x flutter kicks, Two Percent gave us 50 x lateral plank toy soldiers. YHC concluded with 50 x LBCs.

COT: Always a pleasure to lead this group!! Thanks for coming out today!