QIC: Apnea
PAX: Belding, Big Papi, Chowdah, Dillio, Flat Tire, Hitchhiker, Hooker, Petey, Rub N’ Tug, Seltzer, Vanellope
Full Disclaimer and the F3 core principles were delivered
12 PAX total in attendance on a slightly cooler morning but still humid.
Quick warm-up at the courts with SSH X 10 IC
YHC advised everyone to drink some water because we wouldn’t be back until 6:15
Mosey to the main roundabout for
Frankensteins X 10 IC
Imperial Walkers X 10 IC
Mosey to the corner of Sunlake Blvd and LLR Blvd for a few more warm-up exercises.
Without putting our arms down we did the following
Baby Arm Circles Forward X 10 IC
Baby Arm Circles Reverse X 10 IC
Seal Claps X 10 IC
Overhead Claps X 10 IC
THE THANG
YHC was reminded of this exercise by another PAX last week and realized it was from a Q three years ago so it was a good time to bring it back.
Route 66
PAX ran north to the second light pole and performed 1 burpee and then ran to the next light pole (towards 54) to perform 2 burpees. We repeated this along sun lake adding one more burpee at each light post until we got to 13 burpees at the last light pole at Nightshade. The original route 66 exercise would typically by 11 stops for a total of 66 reps but since we had 13 light poles, there was no need to let them go to waste so we did 91 burpees total. Good news was that the burpees were done for the day.
All PAX in a single file line for an Indian Run to the corner of Serenoa Dr then a right turn to the next roundabout for Bodies Hit The Floor. As per the exicon, this is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” we did a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) we did a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
Quick 10 Count but everyone was ready to go so we got to it. Mosey to the second Zamia Loop intersection for Captain Thors which is an ab exercise done in a ratio of 1 big boy sit up to 4 American Hammers (Hard Way). In the interest of time we went up to 5:20. YHC may have misstated the calculation by saying the numbers doubled each set. Thanks for the correction.
Split up into two groups for an Indian run to the dead end roundabout for 20 Big Boy Situps OYO. Flat Tire could read the writing on the wall and got a head start by sprinting back to the courts before all the PAX got up.
AYG back to the court. Good to see the competition back to the courts to empty the tank.
Great job by all PAX on today’s beatdown.
COT
Prayers for Hooker’s friend’s husband for a speedy recovery
Prayers for Rub N’ Tug’s family as they get ready to welcome a new addition.
Prayers for Big Papi’s brother and fellow PAX as he goes through some rough times.