July 1, 2019

Defecter Deck at OF

Uncategorized

THE SCENE: 

74* and thickly humid


F3 WELCOME & DISCLAIMER

Covered the 5 principles. Disclaimed again for a latecomer. Forgot the modify as necessary part, but covered that too. Basically, I was disclaiming for the whole 45 minutes. 

WARM-O-RAMA:

SSH x 20 IC

IW’s x 20IC

Merkins x 10 IC

Arm Circles x 10 IC forward/reverse

Hillbillies x 20 IC

Moseyed around the lot twice.

THA-THANG:

This defecting outer looper kept it real simple. I borrowed the F3 Nation Deck of Cards from fellow outer-looper and new Blazing Saddle AOQ, Woody. 

PAX pulled a card, led that exercise/reps (+10 for single digit numbers), and we rinsed and repeated. All exercises were 1=1 unless noted. (The exercises are listed below, but not in the order they were executed.)

  • 12 Squats
  • 100m lunge walk around the lot
  • 20 dips 
  • 17 monkey humpers
  • 100 SSH
  • 19 tempo squats
  • Sprint 300 m
  • 15 monkey humpers
  • 12 burpees
  • 12 WWII situps
  • 15 Mtn climbers IC
  • 20 Smurf jacks
  • 100 calf raises
  • 10 butt kickers
  • 17 LBC’s
  • 14 Carolina Dry Docks
  • 12 Plank Jacks 
  • 15 Hand release merkins
  • 16 wide arm merkins
  • 17 Derkins
  • Joker – 100 SSH
  • Sprint 400 m
  • 13 squats
  • 12 shoulder taps
  • 14 Alternating side squats 
  • 90 second high plank
  • 12 merkins
  • 18 backward lunges

MARY:

20 Aw Yeah’s IC

20 Pickle Pounders IC

10 Box cutters IC

COUNT-OFF & NAME-O-RAMA

22 PAX – I forgot to take a video and don’t know everyone’s F3 name since I don’t post often enough at OF. Next time!

CIRCLE OF TRUST/BOM:

Every parent has words to live by they share with the children. I’ve tried to remind my older sons to be “brave and kind” as often as I can. Because it requires bravery to be kind. Most malice comes from a place of fatigue, cowardice, and laziness. It’s just easier to be mean. As men we need to step up when life is hard in order to love our neighbor, brother, family.

MOLESKIN:

Tough workout but the PAX responded well. We kept moving and didn’t stop (no 10-counts between any exercises). Welcome to the new FNG’s.

ANNOUNCEMENTS:
Get your GRINCH on with Shoestring at The Barracks.

Convergence on Thursday at The Mothership at 6:30. USA, baby.