The Pit Back Blast: “Lemon Law’s Farewell Tour Part 1”
11/20/2021 | The Pit AO | Papillion, NE
PAX: Duracell, Borat, Farva, Icy Hot, Lemon Law, and Gipper
CO-Q: Lemon Law and Gipper
Temperature: 38° F, clear, with a beautiful sunrise at the end of the workout
Gipper and Lemon Law welcomed 4 other PAX to the Pit. Gipper shared the 3 Fs, the mission of F3, the five core principles, and the disclaimer (We are not professionals. All exercises are a suggestion and to modify if needed. At this point, you are assuming a very real risk of injury.).
Warm-A-Rama
The PAX moseyed to the east side of the pond where Lemon Law lead the PAX in some warm up exercises.
SSH x 20 IC
Windmills (Don Quixote’s) x 10 IC
Ospreys (Sun gods – forward x 10 IC, Chinooks – forward x 10 IC, Chinooks – reverse x 10 IC, Sun gods – reverse x 10 IC)
String Rippers x 10 IC
THE THANG
Before the PAX moseyed to the tee ball field, Gipper explained the rules for The Thang.
There will be six innings. At each base (aka a piece of paper), there is a list of exercises, the number of reps, and the exercise to advance to the next base for each inning. If one group passes the group in front of them, the group that passes the other has to do 30 burpees as a penalty. Luckily, no one passed the group in front of him. After returning to the base each group started at, they have to plank or Al Gore until everyone is finished. After each group has gone around the bases and returned to their starting base, the PAX will mosey around the perimeter of the infield. The PAX then moseyed to the tee ball field. The exercises are as follows:
1ST INNING:
HOME PLATE: Burpees x 10 then Carioca to first
FIRST: SSH x 10 IC then Bear Crawl to second
SECOND: Jump Squats x 10 then Crab Walk to third
THIRD: Dying Cockroach x 10 IC then Sprint to home
2ND INNING:
HOME PLATE: Merkins x 15 IC then Carioca to first
FIRST: Smurf Jacks x 15 IC then Reverse Bear Crawl to second
SECOND: Mountain Climbers x 15 IC then Duck Walk to third
THIRD: American Hammers x 15 IC then Sprint to home
3RD INNING:
HOME PLATE: Dancing Bears x 20 IC then Lunge Walk to first
FRIST: Hillbillies x 20 IC then Carioca to second
SECOND: Peter Parkers x 20 IC then Reverse Bear Crawl to third
THRID: Dolly’s x 20 IC then Sprint to home
4TH INNING:
HOME PLATE: Cherry Pickers x 25 IC then Butt Kicks to first
FIRST: Seal Jacks x 25 IC then Skip to second
SECOND: Air Squats x 25 then Bear Crawl to third
THIRD: LBCs x 25 IC then Sprint to home
5TH INNING:
HOME PLATE: Moroccan Night Club x 30 IC the Hop to first
FIRST: Rockette Hillbillies x 30 IC then Walk to second
SECOND: Monkey Humpers x 30 IC then Crab Walk to third
THIRD: Rosilita’s x 30 IC then Sprint to home
6TH INNING:
HOME PLATE: Shoulder Taps x 35 IC then High Knees to first
FIRST: Plank Jacks x 35 IC then Carioca to second
SECOND: Sumo Squats x 35 then Spiderman Crawl to third
THIRD: LBCs x 35 IC then Sprint to home
After 6 innings, Gipper called Omaha, and the PAX then moseyed back to the shovel flags for six minutes of Mary lead by Lemon Law
6 MOM
Freddie Mercury’s x 15 IC
Flutter Kicks x 15 IC
American Hammers x Rancid Style (Did 3 rounds)
Circle of Trust
Count off and Name-O-Rama
6 PAX with no FNGs to name.
Announcements
Lots of 3rd F opportunities – see Slack and Twitter for Details
Prayer
Prayers for Mulch’s 2.0s for healing of their ailments.
Prayers for Lemon Law in his move to Kearney and his future career.
Gipper shared his COT about Lemon Law and what Lemon Law means to F3 and to YHC. Today’s Thang was a tribute to him. The Thang was the same one as my VQ workout where Lemon Law was my CoQ. He even picked me up when I forgot to mention the disclaimer. He taught me how to make a back blast and how to design workouts. We wish him the best in the next chapter of his life.
Until next time,
Gipper
