Date: 12/14/19

QIC: Chernobyl

PAX: Platinum Pinky, Red Ryder, Newton, Gemini, Chernobyl

Gloom Factor: clear, 44ºF


EC

4 PAX (Platinum Pinky, Gemini, Red Ryder, Newton) rucked 4 miles.

Warmarama

  • 10 LBAC IC
  • 10 RLBAC IC
  • 10 count Arm Stretch
  • 10 Chinooks IC
  • 10 Willie Mays Hays IC
  • 10 Count Calf Stretch
  • 10 Mountain Climbers IC
  • Lap around parking lot

The Thang #1 (Candace and Blocks)

The PAX went over to the work out station where there were 5 total stations; 4 with Coupons Blocks and 1 with Candace.   The PAX would all take turns on each station doing all of the workouts simultaneously until the PAX doing the Candace flips was complete.

  • Candace Flips 15 yards and back
  • Overhead press with coupon
  • Squats with Coupon
  • Curls with Coupon
  • LBC’s

The PAX did a round until everyone did each exercise and then ran a long lap up the hill and around the soccer field.   They then repeated the same thing for a second round and followed that up with another long lap up the hill and around the soccer field.  2 total rounds were completed.

The Thang #2 (Ring of Fire)

The PAX all got in a plank position in a circle.  They did 4 exercises going in a circle completing each and then on to the next PAX until all were done.  The PAX not performing the exercise maintained the plank position.

  • 10 Merkins
  • 10 Ranger merkins
  • 10 Wide Arm Merkins
  • 10 Burpees

Mary

Chernobyl then lead the PAX in some good ol’ Mary

  • 15 Count Toe Touches
  • 15 Crunchy Frog IC
  • 15 Fifer Scissors SC
  • 15 Bicycle Forward IC
  • 15 Bicycle Backward IC

Announcements

  • Founder of F3, Dredd (David Redding), tentatively planning to visit F3 NATX for the first time ever on Next Wednesday – clear calendars now in order to give him a warm F3 NATX welcome! Mr. Texas has stepped up to take the Q and rumors of Battle Ropes have surfaced!

COT

Great workout today with a good showing for a Saturday at Robin’s Hood.  With the holidays right around the corner let’s, as a PAX, make one final push to close out the year on a high note, and then start it all over in 2020!

Cheers!