FNGs: Nope, also no sign of the legendary Dick Root…
Warm Up:
Mosey from flag to corner of lot, circle up
SSH x 25 IC
Good mornings x 10 IC
Sir Fazio Arm Circles x 10 IC F/R
Seal Claps x 10 IC
Willie Mays Hays x 10 IC
Moroccan Night Clubs x 10 IC
The Workout:
THANG 1:
PAX moseyed to far end of lot to the dead end area. PAX partnered up and completed a partner DORA consisting of 100 Merkins, 200 Squats, and 300 LBC. Partner 1 completed exercises while Partner 2 ran to the flag and back, switch it up until done. Strong work by all PAX here picking up the 6/finishing together.
THANG 2:
Mosey to side wall of the church, where we did two rounds of people’s chair and chillcutt plank holds. The first round we did 10 count each PAX, 2nd round we did 20 count each PAX thanks to some poorly timed jokes from Hasselhoff and Downrange – bet they won’t do that again. 🙂
THANG 3:
PAX moseyed back to area where we completed our warmup. We completed a round of Guantanamo (PAX lay down side by side, all raise legs to 30 degrees, PAX at the end of the line gets up and goes down the line pushing down the other PAXs feet while they attempt to not let their heels hit the ground).
YHC then tried to call something that I’ve never done before and probably isn’t in the F3 exicon. I had the PAX flip over into standard plank, and much like Guantanamo, I had the PAX at the end of the line to down the line and try to push down on each PAX back while they maintained plank. After a few PAX went down the line, Best in Show made a suggestion to stop before we hurt someone’s back…that was definitely the right call so we switched to having the PAX at the end of the line slap hands with the PAX doing planks as they ran by. Think 1996 Bulls theme music here…so if I had to name that revised exercise, I’d call it “Sirius” named after the Bulls theme song. If you’ve never heard it or have no idea what I’m talking about, watch this – https://www.youtube.com/watch?v=6HYj-uV9NGc
Mary: Popcorn including Boxcutters, Heel Taps, Low Slow Flutter, Dying Cockroach, WW1, Freddie Mercury, Homer to Marge, Pickle Pounders, and a little stretching.
Announcements:
- 2nd F event upcoming for shovel flag builds, see details on slack from BnB and Firefly.
- Stressed importance of site Qs having flags at their AOs.
- Also stressed importance of backblasts. The Thanks Pumpkin Spice for raising this. We have gotten bad about backblasts – this is how we keep track of what we’ve done and we help inspire other PAX and guys that may want to Q for the first time and need ideas. Or if you’re like me and you’ve been at it for a while, I always like new ideas and sometimes reference old backblasts to get inspiration and switch it up a bit.
- Re: backblasts, posting 2 sentences on Slack with PAX name IS NOT a backblast…something like this one I’m writing now IS.
- Seems like there was confusion amongst the PAX around what a backblast actually is. I’ll own that as one of the guys that has been around longer.
- Guys, if you’ve been around for a while, coach the newer guys on this. And if you’ve been around for a while and have just gotten Slack about it (see what I did there?), then tighten up…Let’s not lose the plot on why we do what we do!
- Use the backblast generator on f3southwake.com. You’ll need a login if you don’t have one in order to post these. If you don’t have one, get with our comms Q Softserve and he will get you going.
T-Claps (Recognition):
PAX going after 5 packs this week including Pumpkin Spice and YHC. Even our visitor Bo Peep from F3 Cherokee is 4 for 4 this week and looking to get out before he leaves town tomorrow. What’s your excuse?
Prayer:
Best In Show’s friend Starla who is dealing with a falling syndrome and getting lots of concussions, my friend Trent’s mother in law Linda who was just diagnosed with Leukemia, PAX dealing with job issues/loss/stress of their own or in some cases Ms or family members. Praise for successful carpal tunnel surgery for my dad yesterday.
YHC took us out. Make it a great day, guys!
