First Lt. Travis L. Manion, 26, died April 29 in combat in Anbar province. He was serving his second tour in Iraq, embedded with an Iraqi army unit that he was leading and training.
In honor of First Lt Travis Manion, the PAX completed a Manion run which consisted of 29 squats followed by 400m of running, followed by 29 squats, followed by 400m of running… 7 rounds total.
The count was 8 for a Spud mosey through the trails of Baxter. It was a beautiful day for a run and all had a great time. This is going to have to count for a Sunday Hive workout… 🙂
Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.
This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.
With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)
Warm up led mostly by Sonic:
Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber
I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:
100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)
We went back to our starting position at the playground for some fun with the battle rope.
Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s
.
We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:
Captain Thor
1 big boy situp, 4 american hammers
2 big boy situps, 8 american hammers
3 big boy situps, 12 american hammers
Progressive to 10 big boy situp, 40 american hammers
3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,
we finished our day running back to COT carrying the rope as a group.
We met with the milkshakers for namearama, announcements, prayers and praises.
Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.
My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.
TINSEL and SONIC are out!!