AO: FreeState
QIC: Horshack
PAX – 5: Magoo, CashOnly, Winston, Deagle, Horshack
Warm Up
· Side Straddle Hops x 25 IC
· Willie Mays Hayes x 15 IC
· 2 laps around blacktop (karaoke)
· Alarm Clock x 10 OYO
· Hill Billies x 15 IC
· 2 laps around blacktop (high knees)
· Chinooks x 10 IC each way
· Michael Phelps x 15 IC
· Rotten Cherry Pickers x 10 IC
· Stretching – 90 seconds OYO
The Thang
· Playground of Pain (round one) 45 seconds on /15 to transition and recover
o Dips
o Bonnie Blairs
o Chin Ups (facing palm – assisted)
o Box Jumps
o See Saw Plank
· Dora 3 – 2 – 1 (two groups x 1 lap around the field)
o 300 Heel Touch Squats
o 200 Incline Merkins
o 100 Balls to the Wall
Mary
· Knee Forward Plank – Alternating knees
· Reverse Crunches x 20 IC
· See-Saws (on elbows) 10/10/10
· Plank Jacks x 15 IC
· Protractor 60 sec
· Flutter x 20 IC
COT: Q-Source (F2 – Language)
· Effective groups have a unique language that distinguishes their purpose and activities from the common culture.
· Culture has a way of changing the meaning of words overtime. Dredd says culture “denatures” the meaning of words, which means “to take away or alter the natural qualities of”
· For F3 – that’s the Lexicon and Exicon.
· Everywhere you go in F3 Nation, the language is used fairly consistently.
· A group having its own language also may have the side effect of keeping it exclusive to others which is not the intent of F3.
F3 The Capital 