Usually I cannot make The Deep on Saturdays due to my work schedule but I had vacation this week and O’Riely hit me up to Q it.  The Deep is usually the more light hearted of the F3 workouts due to the 2.0’s that show up so the challenge is to not only Q an hour long workout but one the doesn’t send the 2.0’s home crying.  I have in the past whipped out my frisbee in my Q’s but have never had a half hour game of Ultimate Frisbee but with this great AO I finally had my chance.

COP

In Cadence-SSHx30/Cherry Pickersx10/Tha Windmillx10/LSSx10

Co-Main Event

The first half of the workout was in the dark so I kept it in the parking lot with an exercise routine I found on the F3 Exercise list called the Billy Madison.  Since we were at a school it seemed appropriate.

12xCDD’s/12xBig Boy Sit-Ups/12xSquats/12xDonkey Kicks/12x Lunges/Bear Crawl for distance-Lap around School(Lap was too long so I shortened it to the parking lot in between rounds).  We never made it through all 12 grades due to time.

Main Event

Ultimate Burpee Frisbee! The rules are the Ultimate Frisbee rules with a F3 catch.  If the frisbee hits the ground both teams must do 5 burpees.  This penalty was reduced as the game… and the burpees went on.  The team that scored only had to due 5 burpees and the scored upon team had to do (at first 10 Kraken Burpees but that penalty was reduced as the game progressed). Team 1 won the match 3 scores to 2 and claimed bragging rights.  The Pax seemed to enjoy the game despite doing around 125 burpees.

Announcements- The Nesse is coming!  Lake Wylie’s first ever CSAUP will be dropping on October 26 at 6AM starting at TheDeep.  Come help our new region celebrate!  Special thanks to the men of TheFort for their support in this endeavor as they are the ones who started the region. Prayers for cancer and heart problems with some members of the Pax’s families and always prayers for this crazy but awesome world we live in.  Thanks O’rielly for the opportunity to lead.  Peace!