Date: 10/19/19

QIC: Chernobyl

PAX: Newton, Chernobyl

Gloom Factor: Overcast and humid 67ºF

 

Warmarama

  • 50 SSH IC
  • 10 count Hamstring Stretch
  • 10 WMH IC
  • 10 Chinook Forward IC
  • 10 Chinook Backward IC
  • 10 Tappy-tap IC
  • 10 Mountain Man Poppers IC

The Thang #1

YHC decided to celebrate the MLB Playoffs by going for “the cycle”.  Cones were marked out for 1st base, 2nd base, 3rd base, and Home plate all about 10 yards apart.   For the single, the PAX would start at home plate, do a move toward 1st, complete an exercise, then reverse that move back to home.  Then for the double they would repeat this by going to 2nd base, complete the exercise, and then reverse the move back to home traveling to 1st base on the way to home.  For the triple they would repeat this to third base, perform the exercise and reverse back to home.  Finally we did the move from Home to 1st, to 2nd, to 3rd, and back around to home to complete the Home Run and thus the cycle.

“The Cycle” #1

  • Single:  Bear Crawl to 1st base, perform 3 Burpees, Crawl Bear back to home
  • Double: Bear Crawl to 1st base, then 2nd base, perform 6 Burpees, Crawl Bear back to home by way of 1st base
  • Triple:  Bear Crawl to 1st base, then 2nd base, then 3rd base, perform 9 Burpees, Crawl Bear back to home by way of 2nd, and then 1st base.
  • Home Run:  Bear Crawl from home to 1st, to 2nd, to 3rd, and finally back to home plate.

The Cycle” #2

  • Single:  Sprint to 1st base, perform 10 squats, Bernie Sanders back home
  • Double: Sprint to 1st base, then 2nd base, perform 20 squats, Bernie Sanders back home
  • Triple: Sprint to 1st base, then to 2nd base, then to 3rd base, perform 30 squats, Bernie Sanders back home
  • Home Run: Sprint around the bases all way back home

The Cycle” #3

  • Single:  Waling lunge to 1st base, perform 10 merkins, walking lunge back home
  • Double: Walking Lunge to 1st base, then 2nd base, perform 20 merkins, walking lunge back home
  • Triple: Walking Lunge to 1st base, then to 2nd base, then to 3rd base, perform 30 merkins, Walking Lunge back home
  • Home Run: Walking Lunge around the bases all way back home

The Cycle” #4

  • Single:  Side shuffle to 1st base, perform 10 LBC’s, Side Shuffle back home
  • Double: Side shuffle to 1st base, then 2nd base, perform 20 LBC’s, Side shuffle back home
  • Triple: Side shuffle to 1st base, then to 2nd base, then to 3rd base, perform 30 LBC’s, Side shuffle back home
  • Home Run: Side shuffle around the bases all way back home

The Thang #2

Sticking with the sports theme for Saturday, we decided to a round of Suicides which you may know from Basketball/football training’s.  We had 4 cones spread out 10 yards apart in a straight line.   We ran to the first cone, touched the ground, ran back to the starting line, touched the ground, then ran to the second cone touched the ground..  Repeated this till we touched all cones and made it back to the starting point.  After each round of the suicides we did 40 Mountain Climbers OYO counting each leg as 1.  We completed 4 rounds of this.

 

Mary

  • 10 Crunchy Frog IC
  • 10 American Hammers IC
  • 10 WW1’s single count
  • 10 Scissor kicks IC
  • 10 Freddy Mercury’s IC

Announcements

  • Newton won’t be able to make Operation Turkey but is looking forward to more 3rd F events in the future
  • Chernobyl will continue to reach out to local law enforcement to look at getting our name out in the community
  • Discussed the good traction we are getting on Social Media posts and Chernobyl is trying to round up a neighbor to come out to F3 who saw Golden Pinky’s post on Facebook.

COT

We were few in number but large in motivation for a Saturday morning.  Really excited that we didn’t let up even with the smaller number of PAX.  Kept pushing forward and making ourselves better every day.

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