AO: BulldogQIC: GigawattThe PAX: @Refueler, @Silver, @Brisket, @Shute, @MicroChip, @Nolan, @Empire, @Bobcat, @Bolt, @Pre, @Mittens, @Hoff, @TBD, @Dial-Tone, @BooneWarmUp: SSH IC, Arm Circles IC, Michael Phelps IC, Cobra Kai, DD w/calf stretch, Laying down Quad Stretch, The Thang: Part 1
Amber waves of Merkins – "The strength of the team is each individual member, The strength of each member is the team" – Phil Jackson
Got this from Barney Fievel (YHC) F3 Nolensville. PAX begin in the high plank position. One HIM begins routine by going down and holding the Merkin position, signaling the HIM on his left to do the same in a waterfall. The original HIM, still holding the down position, can only rise back into the high plank position when the HIM on his right has gone into the lower merkin position. We completed 11 rounds!
Coupon Chain – “many hands make Lite work!” – John Heywood
The PAX circle up and link together with the coupon. On the Q’s signal, PAX steps back and lifts coupons to full arm extension and hold. (We need to work on this one, grip issue)
Team Merkin Walk – “If everyone is moving forward together, then success takes care of itself” – Chris Bradfordlf
PAX split into two groups and formed two single file lines. Groups got into plank position, heads to heels. On "Step" signal, PAX took one hand & foot step towards the center of the court. Meet the other group in the center and then repeat back to the start position.
All fours to four corners – “The path to greatness is along with others!”
PAX traveled the four sides of the basketball court. First Short side = Bunny Jumps, Long side w/o wall, = bear crawl, Second short side = Crab walk, Long side with wall = Wall walking
Part 2
AMRAP (2:00 Rounds)
PAX partners up, 1 HIM performs exercise across the court while the other performs on the wall side.
1st round – High knees & Mule wall kick Burpees
2nd round – Rabbit Jumps & Side Lungs
3rd round – Side Shuffle & Peter Parker’s
Mary: Full of Grace!
Flutter Kicks IC
Baby crunches IC
Heel touches IC
Freddy Mercury’s IC
COT: Teamwork
Coming together is a beginning
Keeping together is progress
Working together is success – Henry Ford
We as the HIM’s of F3 LoCo have come together (the beginning), we are staying strong and driven to continue what we’ve started; the workout group, the running crew, the "mother ruckers, and the "Band of Brothers" (Progress). Next is working together. Let’s find our "Work," "Our Thang" that brings us together for success! I’m proud to be a part of this PAX and am looking forward to many great "Thangs!" Even the CSAUP ones! God Bless!
F3 The Capital 