Q: Chowdah
PAX: Hitchhiker, Dillio, Waterboy, Grouper, No-See-Um, Smokey, Vanellope, Vanilla Ice, Urkel, Dba, Anchorman, Drago, Big Papi, Flat Tire, Opossum, Chowdah
Tuesday 5:30, with the weather starting to get normal again. 65 Degrees outside and a nice breeze. 16 Pax including a new face but not an FNG; Opossum got his name on his first work out during a visit to his brother in Tennessee (F3Chattanooga). Light drizzle before the work out, everyone got to the courts on time YHC got down to business.
5 principles of F3.
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
Warm up:
- SSHs
- Baby Arm Circle (Forward then backwards)
- Frankensteins
- Windmills
- Start from one end of the court, crawling Peter Parkers
- Split the PAX between the two courts
- 20 LBCs
Mosey: Out to the main road from courts around the tennis court back over to the playground
Playground time:
- 5 Pulls ups
- 15 Burpees
- 6 Chin ups
- 20 Jump tuck squats
- 8 Close grip pull ups
- 25 Jump squats
R&R
Mosey: Out of the main road back near the tennis courts to the roundabout
Clocking in:
- Alphabets (on your six, spelling out the alphabet)
- 10 Merkins
- 20 Box Cutters
- Clock Merkins
- Like the face of a clock, turn to the time called out and do a merkin
- Indian crab walks
- Everyone on their six, everyone does LBCs as one PAX goes side straddles around circle back to original spot next PAX goes until everyone done.
R&R
Mosey: Follow road back to the Pavilion
Step it up and hold:
- 20 Step ups (the hardway)
- Balls to the wall, hold in cadence
- Wall squats, hold in cadence
Mosey back to the courts:
Finishing it off with crawling Peter Parkers x4 (there and back is one)
COT:
- Smokey: Prayers for fallen deputy and their family
- Urkel: Prayers for Urkel’s cousin, minor heart attack
- thankful to be out with the other PAXs
- Grouper: The M’s aunt has positive test for COVID
- No-See-Um: Brother is still having positive test for COVID
- Prayers for Cheesehead, SloppyJoe and other PAXs unable to make it due to COVID or sickness in general
Announcements:
- Nutrition Challenge: make sure to post daily results in the excel
Q’s for rest of this week:
- Miley – The District/Wednesday
- Dillio – The Ranch/Thursday
- Grouper – The Ranch/Friday (RUCK)
- Big Papi – Bone Yard/Saturday