June 28, 2019|Elmwood Park | AO – The Woodshed | 500° & Humid
PAX: Tenderfoot, Tonight Show, Bloodshot, Jeeves (FNG), Khakis (R), Truss, Stella, Folsom, Billy Boots, Ponzi, Smashmouth, Polaroid, Lucky Charms, The Plague, Bubbles
Q: The Plague
As the 15 PAX arrived they were offered bug spray as they walked through the thick morning air. The Plague welcomed PAX to The Woodshed. Explained the mission of F3 and reminded PAX that The Plague is not a professional so they need to be safe and modify exercises as needed. One FNG was noted among the crowd and he was eager to get started with his first F3 beatdown.
Short mosey to the field led the PAX to warm-a-rama
Warm-a-rama
- Seal Jacks 15 IC
- Mountain Climbers 15 IC
- SSH 15 IC
- Parker Peters 15 IC
- Ponzi Pinchers 15 on down
Pre-THANG – Hand Release Merkin Challenge
- 5 HR Merkins, hold 6” for 5 seconds
- 5 HR Merkins, hold 6” for 10 seconds
- 5 HR Merkins, hold 6” for 15 seconds
- 5 HR Merkins, hold 6” for 20 seconds
The THANG:
The PAX moseyed to what The Plague called the “Flat” part of the golf course – it was definitely not flat according to the mumble chatter of the PAX.
PAX Paired up and completed the exercises below alternating runner and mover to total number of reps.
- Jump squats 50
- Down hill forward and up hill backwards
- Big boy sit-ups 50
- Down hill forward and up hill backwards
- Merkins 50
- Down hill forward and up hill backwards
- Burpees 50
- Down hill forward and up hill backwards
- Jump lunges 50 IC
- Down hill forward and up hill backwards
- Low Dollies 50 IC
- Down hill forward and up hill backwards
PAX completed 1.25 cycles of the above exercise then moseyed back to shovel flags for Mary.
6MOM:
- Star Crunches 20 IC
- Slow Freddie Mercuries 15 IC
- American Hammer 20 IC
Circle of Trust:
- The
Plague shared thoughts about how we measure success
- In order to be effective we can’t measure our success in “Mic Drop” moments that impress other people
- We must find metrics that reflect our true virtues and impact our Concentrica
- TAPS
- Reminder THE PIT begins on Saturday 7/20 at 0700 in Halleck Park
- Reminder about the 4th of July CSAUP at Oracle AO
- Prayers for health and protection of our PAX and their families
Coffeteria at Starbucks
Aye!
The Plague
