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


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.


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


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


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