Date: 02/10/20

QIC: Spike

PAX: Golden Pinky, Platinum Pinky, IMDbU, Vaquero (FNG), Animal, Red Ryder, Chernobyl, Mr. Texas, Photo Op, Slides, DIY, Shin Guard, Newton

Gloom Factor: Spring-like, rainy, 68°F


Warmarama

  • 5 Motivators
  • 10 LBAC
  • 10 Reverse LBAC
  • 10 Second Arm Stretch
  • 10 Tappy Taps (IC)
  • 10 Willie Mays Hayes
  • 10 Second Hanging Leg Stretch (Together, RoL, LoR)
  • 5 Motivators

The Thang

The Pax partnered up, grabbed a coupon and moseyed over to the MOH Pavilion for a circuit workout. All exercises done with partner.

  • Station 1 – 100 yd coupon run
  • Station 2 – Coupon Merkins
  • Station 3 – Coupon Squats
  • Station 4 – Coupon Curls
  • Station 5 – Coupon Swings
  • Station 6 – Coupon Overhead Press
  • Station 7 – Coupon Bench Press

The Pax persevered for 2 rounds of the circuit, then circled up for MARY (choose your own adventure style). MARY as follows:

  • Flutter Kicks (Golden Pinky, DIY, Shin Guard) – 65 Total
  • Crunchy Frogs (Platinum Pinky) – 15 Total
  • Freddie Mercury ( IMDbU) – 20 Total
  • Low Plank Hold (Animal, Vaquero) – 60 Seconds Total
  • Monkey Crunches (Spike) – 20 Total
  • Dancing Penguins (Red Ryder) – 20 Total
  • Hillbillies (Mr. Texas) – 20 Total
  • Imperial Walkers (Newton) – 20 Total
  • Burpees (Chernobyl) – 10 Total
  • Mountain Climbers (Photo Op) – 20 Total
  • American Hammers (Slides) – 20 Total

Announcements

  • 02/19/20 – 2nd F Basketball @ 8:00pm at Robin Bledsoe Park
  • 02/15/20 – 5k at Veterans Memorial Park. 9:30 am start
  • 04/05/20 – Cap 10k

BOM

Dedication is the theme for the year. It is easy to be dedicated when you know that there is a group of men that will hold you accountable for your actions. T-Claps to the PAX for creating this accountability. Excited to see F3 NATX grow and expand!


DRP Tracker

All Pax – 65 Flutter Kicks

Shin Guard, Newton, DIY – 2 Ruck Miles

Shin Guard, DIY – 100 Dips