10-15-22 “House of Dragons”
Weather: 35F and chilly
PAX(12): Chernobyl (Q), Miles Davis (FNG), Tonight Show, Lil Chef, Excite Bike, Grease Fire, Yodel, Unicycle, Lite Brite, Griswold, Fun Dip, Duracell
5:30 3 crazy PAX members (Unicycle, Chernobyl, Duracell) met for a pre-run around Gretna. Plenty of mumble chatter and Unicycle showed us his house. Halfway through Duracell tweaked his hami and headed back and Unicycle picked up the pace. When we returned, Duracell was nowhere to be found. Chernobyl and Inicycle spent the next 5-10 minutes searching and eventually found him a few hundred feet from the shovel flags. He got a little lost on the way back.
6:00 Chernobyl welcomed everyone to F3, shared our 5 core principles, mission statement and credo. Then we jogged to the high school for Warm-O-Rama
6:05 WarmORama: Sun Gods, Tappy Taps, Windmills, and Quad Stretches
6:10 Thang – The Search for Dragon Eggs
The theme for the Beatdown was “House of Dragons.” We were members of the royal Targaryen family and we were in search for a new lot of our dragon army. So we went searching for dragon eggs (coupons). We got into groups of 3. There were roughly 200 parking stalls that provided the framework for the exercise. All PAX in your group would complete the following exercises across all the parking stalls until they arrived to a set of coupons (Dragon Eggs):
Bear Crawl 3 stalls, Lunge Walk 2 Stalls, Frog Leap 1 Stall and then alternate every set with 10 Merkins or 10 LBCs
6:30 Post-thang 1 – Incubate
Now that we found the eggs we needed to keep them warm as to not let them go dormant. With the cool temperatures, that meant keeping the coupon off the ground. While 2 PAX members “scouted ahead by shuttle running up and down each parking aisle, the other PAX would rifle carry the coupon down the aisle. This was continued for every aisle in the parking lot.
6:37 Post Thang 2 – Raise your dragon
The eggs have hatched and now we need to raise the dragon. We circled up and did some dragon movement related core exercises. We completed 20 reps of Volkswagens (ask the PAX how they liked ‘em) and another 20 crucifix crunches.
6:42 Post Thang 3 – Ride your Dragon
Now it was time to ride our dragons back to Dragonstone. We crossed the street and paired up with someone of similar size. We then switched off doing Piggy back rides (riding the dragon) back to the shovel flags. We still ended up with some time at the end so everyone shared their favorite exercises…10 reps each. Lil Chef shared his favorite which was a 10 second corpse position (just laying flat and not moving).
6:50 NameORama – Announcements- COT
We had 1 FNG – he shared a story about a time where he spilled something on himself and it looked liked he peed himself…Griswold came in immediately with the Billy Madison reference “Miles Davis.” Chernobyl immediately knew that was the one.
Chernobyl shared his COT about a quote he saw on Twitter “If you’re not afraid of your goals, then they are not big enough.” The goals we make should be BHAGs (Big Hairy Ass Goals). It’s always good to track progress but if they aren’t pushing you to improve or get better then they really aren’t goals but mere stepping stones. Go find your BHAG and create a plan to achieve it.