Oracle Backblast: Vandelay’s Post Valentine’s Beatdown

2/15/2020: The Oracle AO 

PAX: Vandelay, Khakis (RESPECT), Sub-Zero, Tonight Show, A-Bomb, T.C. (RESPECT), Rancid, Slick, Pothole, Tater Tot, Toadstool, Roll Bar, Kenny G (RESPECT), Room Service, Slow Pitch, Othello, Big One, Sparty, Thor, Chiclets (RESPECT), Tugboat, Honey Badger, Trademark,

QIC: Vandelay

Temp was a balmy 21 degrees with 83% Humidity. No FNG today.  Vandelay presented the mission, core principles, and disclaimers, and the PAX moseyed to the parking lot at the end of the Boulevard for warm-a-rama.

Warm-A-Rama

SSH 30 IC → Windmills 15 IC (Abe Vigoda (Old man) Style)→ String rippers 15 IC – nice and slow   → Cherry Pickers 20 IC→ Pickle Pushers 15 IC and Cab Humpers 15 IC in honor of Valentine’s weekend→ Jump Tucks 10 on the Up

The Pre- Thang

After War-A-Rama the PAX moseyed around the football stadium and collected in the farmers’ market parking lot.  Exercises as follows:

Bolt 45’s squats:  Run through twiceFrom Up to half →15 on the down
From Half to down →15 on the downJump Squats →15 on the Up
After two 10 counts, one more round was added to complete the trifecta for 45 of each exercise.

Hydraulic Squats → 10 ICCalf Raises → 20 on the Up

The Thang

This Thang consisted of five stations- each focusing on a particular area of muscle development. The PAX was divided into five groups of four- five.  Each group completed each workout together before running to the next station. Stations were in different areas so there was some climbing and descending.  While climbing the hill the group needed to run backwards.   

Station 1: Chest- Arms

  • Merkins 15
  • Mountain Climbers 15 IC
  • Werkins 15
  • Peter Parkers 15 IC
  • Plank Jacks 15 IC

Station 2: Foundation

  • Lunges 12L/ 12R
  • Smurf Jacks 15 IC
  • Jump Tucks 12 on the up
  • Bobby Hurleys 15 on the Down

Station 3: Arms

  • Cherry pickers 15 IC
  • Chinooks with Vert Pickle Pushers 15 IC
  • Sun Gods 12F and 12 R IC
  • Seal Claps 15
  • OH Claps 15

Station 4: Core

  • Freddie Mercuries 15 IC
  • Big Boys 10
  • Plank 30CT
  • Low Dolly 15 IC
  • Crab Humpers 15 IC

Station 5: Just Because

  • Monkey Humpers 15 IC
  • Hill Billy Rockettes 15 IC
  • SSH 20 IC
  • Skip In Place 40CT

A Little More Cardio-

Cone runs were set up with 4 lines

  • Run course with straight jog to first cone then shuffle right to next then to dead sprint
  • Run course with straight jog to first cone then shuffle left to next then to dead sprint
  • Run course with straight jog to first cone then Broad Jump to next then to dead sprint
  • Run course with straight jog to first cone then Personal choice to next then to dead sprint
  • Run course with straight jog to first cone then skip to next then to dead sprint
  • Run course with straight jog to first cone then high knee to next then to dead sprint
  • Run course with straight jog to first cone then Personal choice to next then to dead sprint

6 MOM

Boat or Canoe as called → Box Cutters 15 IC → E2K 20 IC → Flutter Kicks 20 IC→ Circle of Hammer (10 hammer IC, 10 rest, 10 hammer IC, 10 rest, 10 hammer IC, 10 rest 10 hammer IC, 10 rest 10 hammer IC) 

Count off and Name-A-Rama

  • 23 PAX total for today.  See top for attendees.

Circle of Trust

Announcements & Prayers:

  • Tap that Vein – February 28.  Sign up on Slack
  • Sub-Zero recommended a book titled Culture Code, by Daniel Coyle.
  • Keep injured and ill PAX in your prayers, so they heal and get back to the group.  Of note, Wait Time has been under the weather this week.

Message from the Q – Vandelay: 

I read an excerpt about “Belongingness” and the importance it has as a basic human need – much like food, and shelter.  It is a great desire of humans to belong to something bigger than themselves. Each PAX member may not fully be aware of their contributions to F3 or the impact they may have on their brothers.  We are each important in creating the “Belongingness” Culture that exists in F3, so be conscience of your contributions and don’t be afraid to lean on the group when needed.

Aye!

Vandelay             

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