PAX:
Haka
Anchorman
Chowdah
Hitchhiker
C.Z.
Tebow
Cheesehead
Tricycle
Nancy
Rub-N-Tug
Vanellope
Flat Tire
Belding
Photoshop
Junkie
Focker
Seltzer
Grouper
Hot and humid Saturday morning at The Boneyard and 18 PAX ready to get to work and make themselves better!
Quick disclaimer, recited the 5 core principles and straight to work.
Mosey 1 lap around dog park and playground
SSH IC x 15
Frankenstein IC x 15
Tempo Squat IC x 10
Windmill IC x 10
Shoulder Tap IC x 15
Mountain Climber IC x 15
Mosey to school parking lot
Escalators- the following exercises at each median down and back:
10 burpees
20 jump squats
30 merkins
40 leg raises
Plank or SSH and wait on all PAX
Back down-
40 leg raises
30 merkins
20 jump squats
10 burpees
Mosey back to main field
Block DORA- one partner mosey to end of field while other partner exercises (cumulative reps)
50 Thrusters
100 Merkins
150 Block Swings
200 OH Press
250 Flutters
3 minutes left and time for some fun (and target practice.
3 PAX would take a shot at knocking 3 stacked cinder blocks down with a medicine ball about 10 yards away, with an exercise penalty (the worse the result, the worse the penalty).
@Nancy- knocked all 3 blocks over- no penalty
@Haka- knocked zero blocks over l- 20 merkins
@Grouper- knocked all 3 blocks over- no penalty
All PAX were spent by this point!!
COT
Prayers for @Anchorman and his family as they grieve and overcome the unexpected loss of his father.
Prayers for @Smokey and his family and new 2.0.
Prayers for all PAX that may have something on their mind they are unwilling to share and for all that could not be with us today.
Prayers for all 2.0s and families and that everyone stay healthy.
Prayers for our country and for those impacted by the recent events in Afghanistan.
Announcements- 2nd F Axe throwing event the evening of Sept 11th
Convergence with F3 Clearwater the morning of Sept 11th- check Slack for details!!!!
Check Slack for upcoming 3rd F events (Trinity Cafe Sept 25th)!!