September 2, 2020

Be Prepared

THE SCENE:

Why doesn’t the Weather Man ever carry valuables on them once the humidity level gets above 70%?

It gets a bit muggy.

*Barney was on Q today, but sent me a message early this morning that he was not feeling well. He did the right thing by staying home. Random Q today.

F3 WELCOME & DISCLAIMER

Modify that Spotify

WARM-O-RAMA:

  • SSH
  • Tempo Merkins
  • Tempo Squats
  • Arm Circles
  • Mosey to rarely used, new court smell, perfect paint, locked baskets, Basketball Court

THA-THANG:
Today we let the cards Q. Each WolfPax picked a card and we did the prescribed exercise. For numbered cards we added 10 reps to the number. Face cards were 25 reps and an Ace was 100 reps.

  • Sprint 300M (lap around the island court)
  • Patty Cake Merkins x 12
  • Shoulder Taps x 25
  • Standing Lunge x 15
  • SSH x 100
  • High Knees x 19
  • Arm Circles x 30
  • Monkey Hummers x 17
  • Calf Raises x 100
  • Burpees x 20
  • Sprint 200M (lap around the island court)
  • Diamond Merkins x 25
  • Mountain Climbers x 25
  • Smurf Jacks x 20
  • Oblique Crunch x 16
  • Wide Arm Merkin x 16
  • Low Slow Squat x 19
  • Rosalita x 20
  • Lunge x 18 (card actually says Luge)
  • Alternating Side Squat x 14
  • Irkins x 20
  • Sprint 400M (lap around the island court)
  • Squat Thrust x 18
  • Backwards Run (court baseline and back)
  • Heels to Heaven x 14
  • Bear Crawl (court baseline and back)
  • Chick Norris Merkin x 13
  • Low Plank 60 seconds
  • Jump Lunge x 16

MARY:
There’s something about her…

COUNT-OFF & NAME-O-RAMA:
4 WolfPax Black Diamond, Captain O, Landline, Skinner

CIRCLE OF TRUST/BOM:
Be Prepared. It’s the Boy Scout Motto. Faced without a scheduled Q this morning, I had to come up with something. Luckily I was prepared and had an official F3 deck of cards. It made it easy.

MOLESKIN:
Barney did the right thing today by staying home since he was sick. We hope he feels better and can get back out and post soon.

ANNOUNCEMENTS:
Check Slack.

QIC:
Landline
Workout Date:
09-02-2020