September 13, 2018

Cockpit Backblast: Batteries Not Included

Cockpit, Uncategorized, Weekday

THE SCENE:
Calm and 68°F

F3 WELCOME & DISCLAIMER
Disclaimer Provided

WARM-O-RAMA:
Side Straddle Hops
Daisy Pickers
Arm Circles
Stretching

THA-THANG:
PAX moseyed to the Pavilion and did the following exercises:

  • Derkins x 20 (OYO)
  • Box Jumps x 20 (OYO)
  • Nolan Ryans x 20 (each side OYO)

PAX moseyed for approximately 1/4 mile, stopped, and did the following exercises:

  • Burpees x 20 (OYO)
  • Flutterkicks x 20 (IC)

PAX moseyed for approximately 1/4 mile, stopped, and did the following exercises:

  • Carolina Dry Docks x 20 (OYO)
  • Crunches x 20 (OYO)

PAX moseyed to the Pavilion and did the following excercises:

  • Erkins x 20 (OYO)
  • Sit on the Wall (60 seconds)
  • Dips x 20 (OYO)

PAX moseyed to the Tennis Courts and did the following exercises:

  • 11’s – Big Boy Situps and Monkey Humpers
  • 2 Laps around court in the following sequence:  backwards mosey, sprint, shuffle step.

PAX moseyed approximately 1/4 mile and did the following exercises:

  • Merkins x 20 (OYO)
  • Leg lifts x 20 (IC)

PAX alternated between a mosey and sprints for approximately 1/4 mile and ended at Stardex

MARY:
With 1 minute left for Mary, Flobee led us in bicycle kicks in cadence.

COUNT-OFF & NAME-O-RAMA
Tree Hugger forgot to do count-off/name-o-rama (penalty burpees?); there were 5 PAX:  Tree Hugger, Poplar, Short Timer, Flobee, and Gilligan

CIRCLE OF TRUST/BOM:
Just shared  a thought that I have shared before that every time you show up you are getting a little better; it may not always feel like it, but you are always improving when you post.

MOLESKIN:
None

ANNOUNCEMENTS:
None

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