King Of The Mountain (Paradise Island – 6/3/20)

Wednesday, June 03, 2020 // AO Paradise Island // Weather – 72 degrees and humid

PAX (17): Tater Tot, Tree Stand, The Curse, Khakis (R), Sgt. Slaughter, Birdman, Swinger, Blue Chip, Saul, Sparty, Greenhouse (R), Vandelay (R), Two Step, Rancid (H), Armbar, Eric (FNG) – welcome Ankle Pick, FDIC

Q: FDIC

FDIC welcomed that PAX at 5:15 with the F3 mission and core principles and disclaimer.  Then made the announcement that there would be a change of plans to shake some things up from mostly running and some exercises to some running and mostly exercises.

Warm-O-Rama

Mosey to the Park (spot w/the three hills)

Side Straddle Hops – 15 IC

Pickle Pushers – 15 IC

Jump Tucks – 15 IC

String Rippers – 15 IC

The Thang

King Of The Mountain – 3 Man Grinder

  • # off Into Groups of 3
  • Man 1 – Does exercise on list by fountain
  • Man 2 – Does Lt. Dangers from bottom of hill to top of hill to relieve Man 3
  • Man 3 – Does exercise on list, when Man 3 gets to them, they run down hill to relieve Man 1
  • R&R Until Omaha

Exercises (Bottom of Hill)

Decline Merkins

Dips

Step Ups

Incline Merkins

Incline Plank Jacks

Jump Box Burpees

Calf Raises

Relief Man To Top of Hill:

Lt. Dangers (lunge, lunge, squat, merkin)

Exercises (Top of Hill)

Copperhead Squats

Monkey Humpers

War Hammer (Big Boy + 4 American Hammers)

Alternating Shoulder Taps

Bonnie Blairs

Flutter Kicks

Joe Louis (boxer stance punch, punch, duck, recover)

Omaha – mosey back to Paradise Bakery

Mary – no Mary due to time

COT: Goal of communication is not to get the other person to agree with you, it’s for both parties to understand what the other is trying to say.  When you listen, is it just to respond, or are you trying to understand? In the midst of everything going on, let’s try to listen for understanding vs listening to respond.

Mumblechatter: Here’s your papers with exercises…burn them when you take those home

Aye! FDIC

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s