11s
THE SCENE: Breezy, cold 30F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 16 IC
- Merkins x 10 IC
- Squats x 10 IC
- Imperial Walkers x 16 IC
THA-THANG:
*moseyed towards the soccer field (<0.25 miles)*
Continuous Movement
PAX line up single file, side by side, arms length apart. Goal is to perform continuous movement for 1 minute, rest, then for 2 minutes, rest, and then for 3 minutes. Movement consisted of the Q calling “run forward”, “run back”, “carioca right”, “carioca left”, or “Burpees!”. If “Burpees!” is called, then PAX before 3 burpees. Finished this exercise at the far end of the soccer field.
11s
PAX performed 1 merkin on one end of the soccer field, then ran 100 yards to the other end and performed 10 big boy situps, then ran back and performed 2 merkins, then ran back and performed 9 big boy situps. So on and so forth until ending with 10 merkins and 1 big boy situp. PAX performed various ab exercises (flutterkicks, gas pumps, hello dollies, rosalitas) while waiting for the 6. Total mileage was 1.25 miles during 11s.
*moseyed to outdoor gym area from soccer field (~0.5 miles)*
Irkins, Dips, and Derkins Oh My!
PAX partnered up. PAX #1 performed 20 irkins, 20 dips, and 20 derkins while PAX #2 held plank. Then PAX switched. Rinsed and repeated with 10 reps of each.
*moseyed back to flag (<0.25 miles)*
MARY:
Hollywood side crunch x 10 IC (each side)
COUNT-OFF & NAME-O-RAMA
11 (1 FNG): Bruce, Soybean, Rabbit, Snookie, Tiny, Cowbell, Houdini, Not A Sport, Lil’ Nicky, Beauty Shop, and 1 FNG (Speaker)
CIRCLE OF TRUST/BOM:
Q did not have much to say since it was a last minute fill-in Q. Q encouraged PAX to go out and engage others around him. To lead and listen.
MOLESKIN:
PAX endured a good workout in preparation for the APFT on Tuesday morning. 1 PAX was a little enthusiastic and splashed merlot.
ANNOUNCEMENTS:
GrowRuck Q & A at Huey’s in Germantown at 5pm, BrewRuck 901 on 4/28, Berm shirts can be ordered until 4/26, SOS Service project from 0830-1200 on 5/5, and Youth Villages 5K coming up!
