August 23, 2021 | AO – Stormbreaker
PAX: Pain Killer, Chernobyl, Fire Walker, Tee Ball, Fun Dip, Schrutte, Gump, Bear Gryllz, HuHot, Grease Fire
Q: Lucky Charms
At promptly 5:30, YHC welcomed everyone to F3. The disclaimer, mission statement and core principles were all stated before we got started. YHC reminded everyone his is not a professional and that you should modify to avoid injury.
With this being my first time at Stormbreaker, and not feeling like running, we kept movement to a minimum, but a short mosey took us to Warm-A-Rama at the circle where Titan Alley and Echo’s VQ would run by.
Warm-A-Rama
- Tappy Taps x 10 IC
- Cherry Pickers x 10 IC
- Sun Gods x 10 IC each way
- Imperial walkers
- Mosey back to parking lot near coupons.
The Pre-Thang
To move, but not run was my goal for the pre-thang. PAX lined up across the parking lot and would bear crawl across a parking space and do one rep of 3 exercises. At the second line, they would do 2 reps of the three exercises, all the way until they did 7 reps of each exercise. The second time through, we lunged to each line and did all leg exercises.
- Round 1
- Merkin
- Carolina Dry Dock
- Alternating Shoulder tap IC
- SSH to the 6
- Round 2
- Air Squat
- Squat jumps
- Imperial Walkers
- Al Gore to the 6
The Thang
PAX circled up around a coupon while YHC described the plan: One PAX would do 10 squat thrusts with a coupon while everyone else in the circle did one of the following exercises AMRAP until the squat thrusts were done. We did three rounds, with 5 burpees, 10 burpees, and 10 burpees as a “break” between each round. Exercises were:
- Merkins w/ Row
- Alternating Reverse Lunges
- Flutter Kicks
- Carolina Dry Dock
- Bonnie Blairs
- Chili Jacks
- LBCs
- Calf Raises
- Moroccan Night Clubs
- Alternating Shoulder Taps
With not a lot of time, and since we did no running, YHC didn’t want anyone’s legs to be in perfect condition, so we repeated round 2 of the pre-thang to help us finish strong.
Mary
Ain’t nobody got time for Mary
Announcements:
- Iron PAX is starting next week. It’s tough. Do it.
- Blood drive Friday. Still a few spots to sign up. Donating blood between now and the Two-Club Conundrum will help your score.
- Sign up for the Two-Club. It’s awesome.
- 12 in 12 is Sunday.
COT
I suck at managing and dealing with change. It takes a lot of self work to get mentally ready to listen to it, let alone practice it. So my quote I shared today was “When you’re finished changing, you’re finished.” This has been a quote I’ve seen that helps me remember that the change is necessary. Change brought me into F3. Change gave me an awesome family. Change gave me a wonderful job and a new home. Change is great, but we must get ourselves out of the way at times and welcome it. When we change, we allow others to do the same. Go out and be agents of change today.
YHC took us out in prayer.
Coffee was enjoyed back with Titan Alley.
Aye!
Lucky Charms