Who Let the Dog Out!
Weather: 78 degrees, clear, muggy
PAX: @Boo Boo, @Fracsac, @Mop, @Pool Boy, @Rev Sox, @Rudy, @War Eagle, @Junkyard Dog
Q: @Space Cowboy
Another special beatdown this week at The Goldmine with @Rudy and a FNG attending KennarieRidge for the first time. We were also joined by @Boo Boo, @Fracsac, @Mop, @Pool Boy, @Rev Sox, and @War Eagle to bring the total PAX to 9 strong. Gave the disclaimer promptly at 5:30am and went over F3’s Core Principles. Mosey to JPAX.
Warmup
Self Love x 10
Forward Arm Circles x 10
Backwards Arm Circles x 11
Imperial Walkers x 10
Low Slow Squats x 10
Abe Slogodas x 10
SSH x 15
The Thang 1 (Welcome Wagon)
Paired teams with each team starting at 1 of the 3 stations
Station 1: Merkins x 10
Station 2: Squats x 15
Station 3: LBC’s x 20
Each team must complete all 3 stations within 2 min (1 round). We completed 3 rounds.
Thang 2
Mosey for 1 lap on the path around JPAX. At each corner, the group completed the following:
Corner 1: Merkins x 10
Corner 2: Squats x 15
Corner 3: LBC’s x 20
Corner 4: Burpees x 10
Thang 3 (Mini Dora)
Paired teams. One partner does exercise while other runs the path in front of JPAX
Merkins x 100
Squats x 200
LBC’s x 300
Ring of Fire
Plank Circle. Hold plank while each PAX calls out his F3 name and does 2 Merkins. We completed 2 rounds
Mosey back to flag with a mix of knees slaps. After listening about our FNG’s job, hobbies, etc., we decided his new F3 name would be Junkyard Dog. Welcome @Junkyard Dog and great job today. The hardest step is showing up for the first beatdown. The 2nd hardest step is showing up for the next beatdown but we look forward to seeing you again on KennarieRidge’s “no run” Friday. Ended with COT. Thanks everyone for the great turnout.
