Temp: 72 degrees, 93% humidity
7/6/22: Beverly Hills No Change Without Change
PAX (7): Dome, Bovine, Side Dish, Chariot, Redacted, Rancid, Merit Badge
QIC: Merit Badge
Opener: Merit Badge presented the mission statement, five core principles, and disclaimer. No FNGs.
Mosied around the pond and back to the grass by the amphitheater
Warm-a-rama:
15 (IC): Side Straddle Hops 10 (IC): Big Ones
15 (IC): Tappy Taps
20 (IC): Sun Gods
15 (IC): Imperial Walkers
Pre-Thang:
Everyone found a spot on a rock in the amphitheater and started on a Tabata circuit. 20 seconds on, 10 seconds rest. 2 rounds.
Derkins
Dips
Incline Merkins Step Ups
Box Jumps
Moseyed to the first tee box of disc golf course for the main Thang.
The Thang – Tour de Hanscom
PAX stays at the tee box doing exercises as called out by the Q. One PAX member starts throwing the disc to get to the basket. Take as many throws as needed with the goal of getting the frisbee into the basket as fast as possible. You must let the frisbee hit the ground in between throws. Keep track of how many throws are needed to make contact with the basket. Once the frisbee is in the basket, do LBCs until the rest of the group moseys to basket, then the entire group (thrower included) will do that many burpees together. Move on to the next hole with a new thrower.
While the thrower was running, PAX performed sets of 20 max. WWI Sit ups
Merkins
Jump Squats Freddie Mercurys Carolina Dry Docks Monkey Humpers Low Dollies
Dive Bombers
Six holes of disc golf course were completed before moseying back to the area by the shovel flags for the Post-Thang.
Post-Thang
On the hill immediately East of the flags, PAX sprinted up to the picnic table, performed 5 air squats, then Bernied back down to the street. All held a plank until the 6 was in, then the cycle was repeated for a total of 2.
6 MoM
15 IC Frozen Freddies
15 IC Heel Touches
15 IC Heels to Heaven
21 IC American Hammers (3 rounds)
Announcements
Service opportunity with Abide food pantry next Saturday (7/16/22), check Slack for details Ultimate frisbee at Canyon this Saturday starting at 6am
Canyon will be moving to the Gene Leahy Mall in the next few weeks
Prayer Requests
Rush Hour’s new 2.0 and M (born earlier this week) Merit Badge’s M (due any day)
CoT
To be something different, you have to do something different. I used to stay up late most nights, and failed at staying motivated exercising on my own. F3 has helped me change for the better by changing my routine. Knowing that I have to get up early helps me prioritize the things that matter. If you’re stuck in a habit/trend you don’t like, make a concrete change to affect it and see what happens.
Aye! – Merit Badge