THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the high school main entrance (watch for cars crossing the turnpike!). Gather at the walls beside the stairs and perform ATMs with a twist.
15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area. Repeat exercises and lap once.
Mosey to the track for the…
Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.
Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground. Each PAX performed 5 pull-ups individually while others did the called exercises listed below. All PAX completed 5 pull-ups for each exercise.
- Freddie Mercury
- burpees
- heels to Heaven
- PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was! Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
- big boy sit-ups
Mosey to shovel flag.
MARY:
Ring of fire style merkins. 2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively. Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God. Do so in secret. Don’t use “meaningless repetition” in prayer, but focus on talking to God. He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO. All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees. YHC gave a little Q school 101 during the warm-up. We all seem to always say “ready position…move” even if we are already in position. We should just say “ready position…your in it” if you’re already in position. Just a little pet-peeve of mine. Take it for what its worth.