Date: 2023-10-31
AO: thegeneral
Q: 2 percent
PAX: Lazlo, citrus, Jenner, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Don Quixote’s, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: 1 PAX performs 50 reps of whichever exercise, or combination of exercises he chooses, while the remaining PAX ran 400m – rinse and repeat until all PAX completed their round
To the concrete blocks where QIC unveiled his newly invented exercise, the BJ Derkin (a.k.a. the Box Jump Derkin) – BJ Derkin is a box jump with a 180 twist, then down for 3 derkins. Each PAX ran 400m while remaining PAX performed BJ Derkins until he returned. Constant movement.
Back to the field: Mummy Kicks to the 50, back pedal to the goal line – 3x with 50 Merkins, 50 flutter kicks, 100 Nolan Ryans (50 each side) sprinkled in between sets
MARY: Pretty much covered that with the above
ANNOUNCEMENTS: The Grunt 11/11 0700 Lincoln Memorial, We need 2 more volunteers to post and help Pick Up the 6
COT: Think about how long you have been doing F3. Now think back to before you were doing F3. Did you ever think you could do 50 consecutive reps of one or multiple exercises without stopping? How about 45 minutes of continuous movement? Are you stronger today than your younger self was before you embarked on this F3 journey? What’s with all the rhetorical questions? QIC commended each PAX on their ability to challenge themselves and continue to grow stronger, even with age. That is one of the many great attributes of this community.
