AO: Olympus
QIC: Pop Fly
The PAX: Roddick, Toolbox, Hightower, Obadiah, Nano
6 Strong came out for an early morning workout in advance of our first 3rdF event of the 2020. As a team, we learned to count as well as what the Quarter Pounder with Cheese is called in France (Le Royal with Cheese) . Such language lessons come with a price.
Warm Ups: SSH, WMHs, Cobra Stretch, Hip Flexors, Arm Circles and Standing Toe touches
The Thang:
- Traveling Jack Webbs: PAX bear crawled 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Merkin / 4 Air Shoulder Presses.
- Each 10 yards of bear crawl was rewarded with +1 Merkin & + 4 Air Shoulder Presses (the 20 yard line was 2 Merkins / 8 Air Shoulder Presses, 30 yd line = 3 merkins/12 Air Shoulder Presses, and so forth each 10 yards )
- This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 merkins / 40 Air Shoulder Presses
- Traveling Jill Webbs: PAX lunged walked 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Big Boy Sit-up / 4 Flutter Kicks
- Each 10 yards saw an increase of 1 Big Boy Sit-up / 4 Flutter Kicks
- This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 Big Boy Sit-up / 40 Flutter Kicks
- Thankfully Toolbox took over counting since NO ONE seemed to understand how to count flutter kicks. The phrase, “Counting for Dummies” might have been uttered at some point.
- Quarter Pounders:
- PAX sprinted to the 25yd line and performed 25 Air Jumps. Run backwards to goal line
- PAX Sprinted to the 50yd line and performed 50 Bonnie Blairs. Run backwards to goal line
- PAX sprinted to opposite 25 yd line and performed 75 Squats. Run backwards to goal line
- PAX sprinted to opposite goal line and performed 100 SSH. Run backwards to goal line
- Quarter Pounders with Cheese (Cinder Block):
- PAX sprinted to the 25yd line and performed 25 Kettle Bell swings. Run backwards to goal line
- PAX Sprinted to the 50yd line and performed 50 decline merkins. Run backwards to goal line
- PAX sprinted to opposite 25 yd line and performed 75 bicep curls. Run backwards to goal line
- PAX sprinted to opposite goal line and performed 100 Calf Raises. Run backwards to goal line
- 1 round of Howling Monkeys: Monkey Humper Ring of Fire – each PAX performs 10 monkey humpers while PAX hold the monkey squat position
- PAX Rejoiced that only one round of Howling Monkeys was completed
Mary: Spider-mans, Break Dancers, Sharon Stones, Banana Rolls, LBCs, and Rocky Sit-Ups.
COT: The 3rd F of this group – Faith – means something different to everyone. It’s that difference, and our groups acceptance, with an open heart, of those differences that makes this group strong. We are reminded to keep an open heart at all times as we walk through this world.
F3 The Capital 