The Matrix 01.09.21

The Matrix Virtual Backblast

PAX: Maverick (Respect, Respect), Icy Hot, Zohan (F3 Alpha), Yodel, Gipper (Q)

Gipper welcomed 4 other PAX to The Matrix. Gipper shared the F3 Mission, five core principles, and the disclaimer.

Warm-A-Rama

The PAX ran in place for 3 minutes mixing in butt kicks and high knees

  1. SUN GODS IC X 12 BOTH WAYS
  2. SSH IC X 20
  3. CHINOOKS IC 12 BOTH WAYS
  4. STRING RIPPERS IC X 12
  5. CHERRY PICKERS IC X 12
  6. WINDMILL IC X 12
  7. SEAL CLAPS IC X 12
  8. IMPERIAL WALKER IC X 12
  9. OVERHEAD CLAPS IC X 12

The Pre-Thang(Gipper’s Foot Fires with burpees)

The PAX did two, two-minute rounds of foot fires with burpees mixed in. They performed Al Gore for a minute in between the rounds.

The Thang (Bottom Feeders)

This was performed “on your own.” The PAX performed the first exercise on the list in one spot and then traveled to the second spot about 10 yards away (more or less depending on space and level of difficulty) for the second exercise. Then they would travel back to the first spot to do the next exercise on the list and so forth. The PAX could choose any traveling exercise where you stay low. For example: bear crawls, crawl bears, crab walks, duck walks, and army crawl.

The PAX rinsed and repeated the list until “OMAHA” was called.

EXERCISES:

  1. AIR SQUATS X 20
  2. PICKLE PUSHERS X 15 IC
  3. ROCKETTE HILLBILLIES X 20 IC
  4. CAROLINA DRY DOCKS X 10 IC
  5. MONKEY HUMPERS X 15 IC
  6. CHUCK NORRIS MERKINS X 10 IC
  7. PLANK JACKS X 20 IC
  8. MOROCCAN NIGHT CLUB X 15 IC
  9. BOBBY HURLEY X 15
  10. DERKINS X 10 IC
  11. APOLO OHNO X 15 IC
  12. WERKINS X 10 IC
  13. ALT SIDE SQUATS X 16 SLOW IC (1 REP IS A SQUAT ON EACH SIDE)
  14. MERKINS X 10 IC
  15. COPPERHEAD SQUATS X 15 IC
  16. CHERRY PICKERS X 15 IC
  17. MOUNTAIN CLIMBERS X 15 IC
  18. SHOULDER TAPS X 15 IC
  19. ALT LUNGES X 15 IC
  20. 20 CRAB CAKES X 15 IC

6 MOM

LBC X 20 IC

DYING COCKROACH X 15 IC

FREDDY MERCURIES X 15 IC

AMERICAN HAMMERS X 20 IC

Circle of Trust

Count off and Name-O-Rama

5 PAX with no FNGs to name.

Announcements

Gipper mentioned The Plague’s 100 rep challenge for the month of January. Do 100 reps each day of the exercise of your choice for the month. Gipper shared that he is doing 100 merkins a day for the month and his M is doing 100 SSH for the month.

Gipper’s COT

Quote from Will Rogers: “Don’t let yesterday take up too much of today.” Don’t let past issues, anxiety, stress, or others things keep you down. Stay in the present and keep moving forward.

Prayer

Zohan asked for prayers during his time in quarantine.

Gipper took the PAX out in prayer.

Aye! Gipper

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