The Pit Backblast: Bearded Dragon

September 7, 2019 | AO – The Pit | Halleck Park | 65°

PAX:  Stretch, Biggie Smalls, Sourdough, Bloodshot, Paper Jam, Tadpole, Gipper, Crawl, Safe Ride, Flash Dance, Jean Claude, Hightower, OPositive (FNG), The Plague.

Q: The Plague

Welcomed 14 PAX to a very nice morning at Futurama. Explained the mission of F3 and gave the disclaimer. Looked for FNGs – found one and welcomed him with open arms. The Plague reviewed the design of today’ beatdown and how it relates to #WorldBeardDay (it doesn’t really). Let’s get after it!

Warm-A-Rama

The PAX moseyed around to the grassy area for warm-a-rama

  • SSH 20 IC
  • Mountain Climbers 20 IC
  • Alternating Shoulder Taps
  • Sun Gods 20 IC (10 each direction)
  • Cherry Pickers 20 IC
  • Tappy Taps 15 IC

Pre-Thang – deconstructed burpees

  • Jump tucks 10 on up
  • Merkins 15 on down
  • Mountain climbers 20 IC
  • Jump tucks 10 on up
  • Merkins 15 on down
  • Mountain climbers 20 IC

THE THANG

The Plague set up cones along the path in the park. Exercises would be performed by the group at each cone alternating through the PAX calling cadence.


Cone 1 repeat x 2
• 6 jump squats
• 12 big boys
• 18 burpees

PAX did bearded dragon bear crawl to next cone – high plank head to toe the guy at the back bear crawls to the front, continue until group is to the next cone.

Cone 2 repeat x 2
• 12 monkey jumpers
• 6 Bobby Hurley’s
• 12 jump squats
• 6 burpees

PAX did a backward mosey to the next cone.

Cone 3 repeat x 2
• 10 Merkins
• 20 Air squats
• 30 LBCs

PAX did a standard mosey to the next cone

Cone 4
• 10 HR Merkins
• 2  Scissors
• 9 HR Merkins
• 4 scissors
• 8 HR Merkins
• 6 scissors
• … 1 HR Merkins
• 20 scissors

PAX Karaoke’d to the next cone

Cone 5 cut a flip
• 5 Merkins and 5 big boys repeat until all PAX counted an exercise (total 35 Merkins & 30 big boys)

PAX moseyed back to pavilion for mary.

6MOM:

  • Low Dollies
  • Flutter Kicks
  • Tempo Freddy Mercuries
  • American Hammers

Announcements/COT:

  • Announcements
    • 9/14 – Two Club Conundrum (golf)
    • 9/20 – Family night event at Vala’s Pumpkin Patch
    • 9/21 – 2.0 Workout at both Saturday AOs
  • CoT
    • The Plague shared from the Q Source blog post on 9/1/19
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances – Waffle House, FDIC, Honey Momma
    • The Plague closed out in prayer
  • Coffeteria/3rdF at the AO provided by Jean Claude

Aye!

The Plague

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