November 30, 2019. 55 degrees
F3 Credo: Leave no man behind, but leave no man where you find him.
Introduction of the Q. Then the DISCLAIMER.
mosey to the sundial we circled and did warm ups.
WARM UP
14- slow but intentional, FULL arm circles forward then backwards
14 toe touch stretches, spread feet, touch ground in center
12 Feed me Seymore while doing high knees – (Little Shop of Horrors)
15 – Side Straddle Hops
12 Torso Stretch. Stretch torso to far to left. Upright. Right upright, back upright forward upright
10 – Imperial Walkers
10 – Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”). Plank position. Point left hand to sky. Then right hand to sky.
10 – Peter Parkers. Like mountain climber but legs go out to each side, not straight behind
Mosey to another exercise bars area for the Thang
10 – Divide group into 4. Each group does one exercise and then we rotate to the next station. Freak nasties. Step up and down on your choice of the 3 pedestals, pull ups, Irkins
5 – Burpees
15 – Bear Crawl Merkin. 4ct exercise. Start in bear crawl. 3 count crawl with the 4th step being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps.
Mosey over to a new area.
Catalina Wine Mixers IC x 10. Starting in plank position, go down onto each elbow into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1.
Chilcutt. An elbow plank. All elbows and no discernible movement
Bobby Hurley’s. (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)
Patty Cake Merkins,
Split-Irkins Do an Irkin but with your feet as far apart as you can manage.
Plank Jacks
Circle up for Count-O-Rama – ____
Name-O-Rama.
FNG’s Named –
COT Circle of Trust. Whats new in everyone’s lives
Bring it in tight for a Sweaty Ball of Man!!
Took some group photos.
