Date: July 24, 2019
AO: The Jimmy
26 Pax: Waterboy, Billie Jean King, Cow Bell, Gig'em, Butterfly, Ari Gold, Foosball, Stirrups, Polio, Zima, Shotta, Shocker, Rice-A-Roni, Zamboni, House Arrest, Nickelback, Macaroni, Dodger Dog, Bartman, Yoda, Scud Row, Pre-K, Wilson, Lump, The Hackface, Dukey (QiC)
Rolled in early this morning to a group of F3 - Ruckers getting ready for NIGHTPATH with a pre-party. Pax rolled in to beautiful 59 degree day at The Jimmy, ready for a beat down...we exchange pleasantries, fist bumps, etc...time to circle them up for some warm-o-rama...
Warm-o-rama:
20 Side Straddle Hops IC, 10 Forward Arm Circles (Small to Large) followed by 10 Backward Arm Circles IC, We hit our stride with some Willie Mays Hayes' ("I hit like Mays, and I run like Hayes"), 5 Good Mornings (gotta love that stretch), and lastly some not so Slow Ass Merkins...
The Thang:
Let's mosey...An energetic PAX made their way to the football field, and were welcomed to the F3 - Combine. This workout should have kept our heart rates high...Lining up across the side line, we completed a combination of Broad Jump, (2) Merkins (no burpee here), and a Vertical Jump. This combination was continued across the width of the football field. We then made our way to the end zone, lining up in 5 lines to compete in two rounds of the 40-yard dash (we have some nice lineman speed in our midst), this was followed by a Suicide (10 to 100). After a "brief" break, we repeated the circuit. We changed it up a bit this time, with Merkins until failure after each 40-yard dash. This round our Suicide was descending (100 to 10). Nice job here guys, everyone pushed themselves and each other.
Let's mosey back to the flag for 15 minutes of Mary. A rather large circle was formed, and we hit the core pretty hard: Hello Dollies 20x, V-up Roll Ups 20x, Little Baby Crunches 20x, Dying Cockroaches 10x (little confusion on the count here, the Q accepts responsibility), Flutter Kicks 20x, Knee Ups 20x, Freddie Mercuries 20x, and lastly low plank to failure (Cher would be proud).
Count-o-rama,
Name-o-rama,
Ball-of-man....We Gone
Moleskin:
I thank each of you for making my VQ a great experience. In a very short period of time, F3 has become an important part of my life. This F3 movement is special, and I'm proud to be a part of such an outstanding group of guys. We come together for fitness, we stay together for fellowship, but we return for faith; faith in God, faith in our community, and faith in each other. Steel sharpens steel, and one friend sharpens another.
YHC,
Dukey
Comments