Site: Dragon’s Lair
Q: blades of glory
PAX: Obi wan crab cakes 12 gauge yodel prime time. Boji, Ozark, unicycle fish oil chicklets tonight show mr miyagi
13 Total Pax
Weather: questionable lightning stopped raining 20 min before work out 65 degrees.
5:30 Basketball delay of game due to weather but mr miyagi, yodel, Obi wan, blades of glory still got 10 min in before started.
6:00: F3 Intro 3F 5 core principles, mission statement and modify (don’t crush your fancy watch on the coupon) or hurt your back.
Side straddle Hop: 20 IC
Imperial Walkers 15 IC
Wind Mills 10iC
Inch Worms 5 of them
Burpees in 8 count cadence 5 of them: still working on perfecting this
Team of 4: 2 will stay back work on list of exercise other 2 will run up to the stop sign and come back down.
40 walking lunges (20 out 20 back)
30 sit ups
When run group gets back you remember where you left off. When running group starts they start from top of list.
6:25 Call 1st Omaha
Got back in the circle to number off again.
Count out in groups 3: so had 4 groups (3,3,3,4)
Start at 6:6:27 for 15 min
List of workouts stations. You do them with your core group. Complete one station and move to next station. The same theme from station 1 applies for all the stations. Example cumulative Monkey humpers only count if 1 pax is in tree sitting with coupon above head position.
- 1 Person holds Coupon above head 2 other do 100 Merkins total. So each person does 50 but you can rotate or do more if partner is struggling to get to the 100. Merkins only count if the coupon is above head.
- 1 pax Tree sit with coupon above head: 2 pax do 100 Monkey humpers IC total
- 1 Pax hold 3 Coupons while standing: 2 pac100 Side Straddle Hops Total
- 1 pax Balls to the fence 2 pax do 100 Cherry Pickers IC total
Time went by fast we did 3 full rounds of everything this worked out great so each pax could try the “Hold” position at each station.
6:50 called omaha.
Blade Cutters: start at plank position (1 UP 2 down 3 Out 4 back) 10 Both Legs
15 Star fish Crunchie
10 X cross sit up
End with 15 Box Cutters IC
Name o Rama.
Announcements: Thanks crab cakes.
Prayer: tin cup. Flinstone
Chop wood get water.
Stealing this from arm bar.
Have been doing this pretty consistently. But just this week I was like. Dude my house burned down and I am building it back up and the creek is low. And I am still chopping wood and getting water the best I can. This community has helped in so many different ways rebuild my house! I would be as far along if I didn’t have the fellowship of F3. Thx
Quick update on “situation”
Then mr miyagi took us out in prayer.
Blades of glory