Triple Nickel Q
Date: 11/28/2020
AO: The Ranch
Pax: Dba, Boobie, Cheesehead, Sloppy Joe, Vanellope, Miley, Nancy, Anchorman, Hitchhiker, Smokey
Q: Smokey
0730 hours @ BB Court
Disclaimer
Review 5 principles of F3
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
Warm up (All IC / 15 – 4ct)
SSH
Cherry Pickers
Arm circles (10 each direction)
MC
Hello Dolly
Mosey to 1st stop & explain “The Thang”
5 stops (one at roundabout, others located along the scenic Long Lake at the Ranch)
5 minutes of work at each stop
5 exercises
At end of 5 min (Chosen HIM must recall 1 Core principle of F3, in order, at each stop or penalty of extra minute awarded) *No penalties awarded.
Mosey to each stop (IR from stop 2 to 3)
Stop 1 & 3 (15 each)
SSH – 4ct
Merkin
Squat
Flutter – 4ct
Burpee
Stop 2 & 4 (15 each)
MCs – 4ct
Flutter Kicks – 4ct
Jump Squats
HR Merkins
American Hammers – 4ct
5th (Dock) stop (15 each)
Irkens
Box jumps
Dips
Step ups (hard way)
LBCs
**Mosey back to BB court / Water break upon arrival**
Bonus time @ BB court
“Bring Sally Up” – Squats (Tks Dba)
*All pax finished with five 2ct Merkins for one HIM failing to recall 3rd principle of F3*
Beatdown complete at 0830 hours
COT
Prayers for all the service members and first responders during these difficult times.
Prayers that Nancy’s daughter can come home from the Navy for the Holidays.
It was a glorious day at the ranch to complete my VQ. All 10 HIM present gave it their all for the endless triple nickel (555), although some may have had another name for it (Nancy). Thank you to all in attendance and those who were DR for your support.
- YHC Smokey (The bear, not the TV show guy)