At about 5:29, YHC realized that the flag was not planted, quickly sprinted to the car to retrieve it, and planted it right at 5:30.
All four PAX present were veterans so no disclaimer was needed. We were off to stay right at the court for the WARMUP:
YHC briefly mentioned that there was a theme to today’s beatdown and challenged all PAX to guess later. (Credit to F3 Knoxville PAX Waxjob who Q’ed this beatdown last November at their AO). Only a few modifications were made by YHC.
31 SSH IC
4 Cherry Pickers IC (same starting position as cotton pickers but start by stretching to touch left foot on one, center on two, right foot on three, and smack abs on 4)
15 Crab Cakes IC
9 Failure to Launch IC (Hold Al Gore while each PAX counts down from 10 starting with YHC. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeated 9 times)
26 Mountain Climbers IC
5 8-Ct Body Builders IC (An 8 count Burpee, with a plank-jack added. (1) Squat down, (2) legs out, (3) down part of Merkin, (4) up part of Merkin, (5) out part of plank-jack, (6) in part of plank-jack, (7) feet to hands, and (8) stand up and jump. Repeat)
Head to the playground for a 3-exercise circuit:
3 Pullups (PAX choice on each set, modified choice was also available as an inverted row on lower bars)
8 Merkins (PAX choice on each set)
9 times repeated
~793 yard Indian Run starting at playground exit. Cross nature view drive and continue along long lake ranch blvd toward sunlake blvd, make a left across long lake ranch blvd, run back the way we came (but on other side of road), make a left at intersection of Fox grape loop and long lake ranch blvd, and back to courts.
Pair up for Dora-style sets of the following four exercises. One PAX exercises while partner runs around the path around the second basketball court. PAX switch, rinse, and repeat until all exercises completed.
84 Big Boy Sit-ups
62 Iron Mikes (A 6-count exercise with four main movements: ONE – left leg lunge, TWO – jump up from lunge position reversing legs in the air landing in lunge position again, THREE – step back up from lunge, FOUR – right leg lunge, FIVE – jump up from lunge position reversing legs in air landing in lunge position again, SIX – step back from lunge, Repeat)
6 8-ct Body Builders (Per PAX) – YHC called an audible based on time so that the next exercise could be done. Original count was 64
In the middle of these sets, YHC started dropping clues as to the theme of today’s beatdown (which upon reflection were really not informative; all rep counts being non-repeating, never ending numbers). There was a still prize for the PAX that could guess the theme.
Last exercise was:
4 – 338 yard each suicides were performed in the parking lot. Suicides spanned from a few yards in front of the pool cross walk to a few yards beyond the mailboxes. Suicides were performed by running 1/4 of the way down and back, 1/2 of the way down and back, 3/4 of the way down and back, and then all the way down and back. Wait for the six and recover for a quick 5 count.
Three full suicides were completed when we hit 6:15 but PAX were willing to complete the fourth set in overtime (especially Flat Tire). That’s two beatdowns in a week’s time where Flat Tire was all about the mosey/sprint. We may have to give Flat Tire an additional name (Juggernaut) because by the third and fourth set, he was unstoppable.
We made it through 27 numbers of pi which has been calculated out to over 22 trillion digits and yet it still keeps on going just like F3 Lutz.
3.1 / 4 / 15 / 9 / 26 / 5 / 3 – 5 – 8 – 9 / 793 / 23 / 84 / 62 / 6 / 4 – 338
PAX didn’t guess the theme of today’s workout with the horrible clues provided by YHC at this point so the rep counts were read aloud one more time. It wasn’t until the question of “what is today’s date” being asked that the PAX got it. Bad clues by YHC but a great job by all PAX. Prizes for today were two small Publix pies (Blueberry and apple crumb) which were given to PAX.
Prayers for Vanellope’s friend.
Prayers for Haka, his M, and the baby on the way
Prayers for Apnea’s SIL
Prayers for all those that couldn’t make it today and those that may be going through tough times.
2nd F tonight at Glory Days around 6:30pm. Check Slack for details.
A small sample of Pi below