DATE: 2023-06-23
AO: Sparta
Q: Pop Fly
PAX: K-Pop, Obadiah, Roddick, Peanuts
FNGs: None
COUNT: 5
WARMUP: Some of that good stretching. The Q realized how little stretching he’d been doing lately, how good it feels to get a little stretch on, and the PAX agreed.
THE THANG: Experience the Rainbow and the pneumonic device associated with the colors of the rainbow. ROY G BIV:
R: Rotation (Red): Each Pax selected an exercise to be conducted with a coupon and led a 20 count exercise. Exercises completed were: Cross Over Merkins, Squats, Thrusters, Side-to-Sides, Sit Ups. O: Out and Back (Orange): Run a lap out and around the school.
Y: Your Choice (Yellow): Pax completed a 20 count exercise of their choice with their coupon. Everyone picked curls.
G: Group Effort (Green): Pax had to complete, as a group, 600 lunges. It was originally 500, but one Pax in particular, wanted to do 20 more. So the group agreed and the target of 600 lunges was set. Each Pax performed 120 lunges spread out over 4 sets of 30
B: Broad Jump Burpees (Blue): Pax had to broad jump 5 times then perform 5 Burpees. This was repeated for about 50 yards I: Incline Merkins (Indigo): 20x Incline Merkins.
* PAX had to perform a penalty 5 Merkins due to one PAX failing to know what color the ‘I’ stood for. PAX were spared the embarrassment of having to name their favorite Indigo Girl. V: Vertical Squat Jumps (Violet): 20x Squat Jumps.
MARY: 30 IC LB Arm Circles, Row Boat, LBCs, Something called ‘100s’ where we lifted out legs and patted the air. It was weird – the PAX agreed, 100x Calf Raises with block
ANNOUNCEMENTS: Ruck/Float on 8 July
COT: Transitions are a good thing. As people move through a transition, keep in mind that whereas you might know what they should be doing or where they should be going – they don’t. So manage your expectations and let the transition happen.
F3 The Capital 