- QIC: Badlands
- When: 2022-09-06
- Pax: Badlands, Escargot, Joe Lyons (F3 Long Duck), Jump Shot, JWOW, Mack Daddy, NakedAndAfraid, Nikkei, Pusher, Rebound, Shady
- Posted In: colosseum
WARMUP: Mosey towards athletic entrance hill
SSH, IW, WM, Mtn Climbers, MNC all in cadence
THE THANG:
Part 1:
Progressive light pole work with CDDs, Plank Jacks, Air Squats
pole 1: 5reps each exercise, pole 2: 10reps each exercise, etc. finished at pole 5 with 25reps each exercise
Break:
After last pole, took brief pause to talk 5 core principles of F3
Mosey back to school overhang to find dry land
Part 2:
Lazy Dora 1, 2, 3
partner up-
partner 1 performs 10 merkins while partner 2 planks, switch and repeat to 100 total merkins
partner 1 performs 20 monkey humpers while partner 2 wall sits, switch and repeat to 200 total monkey humpers
partner 1 performs 30 LBCs while partner 2 holds laying 6in leg raise, switch and repeat to 300 total LBCs
MARY: Flutters, AHs, Hello Dolly to finish off
ANNOUNCEMENTS: welcome FNG Mack Daddy
10 yr anniversary stuff kicks off tomorrow for PAINtheon Games 0500
COT: Be There.
Miss you Shower Curtain. Keep getting better brother – See you soon