- QIC: Lug Nut
- When: 10/15/15
- Pax: Change Order, Montelongo, Elmer, Spiderman, Anchorman, Barry Manilow, Cerrono, Jekyll, Couples, Mainframe, Cheddar, Lego land, Willie, Geronimo, Sackquash, Bass-O-Matic, Chick Hawk, Lug Nut (Q).
- Posted In: The Ranch
18 Brave #HIM took to the Ranch on this beautiful morning. There were no FNG’s present and a short disclaimer was provided.
Mosey to large Soccer Field for Warm-up:
51 SSH IC
25 IW IC
20 WM IC
15 MC IC
The Thang:
Next a Merkin Clock (1-12), on 1, 4, 7, 10 standard merkins, 2, 5 , 8 , 11 Wide Arm Merkins and 3, 6, 9 , 12 Diamond Merkins. Each hour on the clock represents the number of merkins to do.
10 Flying squirrels OYO.
Mosey to small soccer field for some upper body work (all exercises IC
Bear crawl across, then 10 Moroccan Night Clubs, Bear Crawl back, 10 MNC (any mumble chatter quickly ended as some of the Pax recognized this sequence)
High knees across, 10 Merkins, High Knees back, 10 Merkins
Butt Kickers across, 10 CDD, Butt Kickers back, 10 CDD
Run backwards across, 10 MNC, run backwards back, 10 MNC
Jack Webb (1 merkin:4 air presses) up to 10 merkins:40 presses
Now for some Evil 8. As the pax was not familiar with the Evil 8 (taken from F3 Lexington), YHC gave detailed instructions. The Evil 8 uses the 4 corners of a field and the Pax moves in a figure 8 style. Stopping at all 4 corners and the center. So after the Pax reach the center of the 8 after each 2 exercises. The Pax start off in separate groups of 4.
The top left of the 8: 8 Bombjacks
Top right: 8 Jumping Lunge Squats IC
Center of the 8 (intersection): 8 burpies
Bottom Left: 8 Mak Tai Jai
Bottom Right: 8 Knee Tai Jai
Then back to the Center for 1 complete round.
We would get in 3 rounds of the Evil 8.
The back to the circle for 2 minutes of Mary
NMM:
Thank you McGruff for the opportunity. It is always an honor to lead these fine pax.
I have been quite a bit due to my father’s emergency Pace Maker and the flood at my parent’s Columbia house. Has things get a little calmed down, it is great to be able to get back out in the morning.
I am also thankful F3Columbia stopping by my parent’s house to assist in some of the clean-up (minor compared to rest of the neighborhood). My parents were lucky in that the house had an extra tall crawl space (5 ft) that prevented floor and wall damage. F3 was throughout my parents Lake Katherine neighborhood doing awesome clean-up. I am also humbled in how Pusher, Dark Helmet and Menthol stopped by on more than 1 occasion to ensure that my father’s rehab center had water.
Nut Cracked.