September 3, 2020

Lair – 9/3/20

THE SCENE:
75 degrees, 24 if you’re MUDPANTS

F3 WELCOME & DISCLAIMER

Given
WARM-O-RAMA:

Motivators, down from 7, just for Speaker

Merkins IC x10

Imperial Walkers IC x15

Daisy Pickers IC x11

Bat Wings IC x15

THA-THANG:
Had a square set up with cones (~40yd x 40yd). Split up into two teams, and line up at opposite corners. Start with 5 merkins, mosey to the right to the next corner, 6 merkins. Mosey to the next corner, 7 merkins. This continues until one team catches up and passes the other. I think we made it to 12 or 13 merkins.

10 penalty burpees for the losing side. 8 celebratory burpees for the winners.

Same exact drill, except with BBSU. I think we made it to 12 or 13 reps again.

Everyone did so great, we ALL did 10 celebratory burpees!

Same drill, this time with squats. We made it to 14 reps.

Asked Dial-Up what exercise we should do to celebrate. He took too long to decide, so we did 10 burpees.

Partner up for ab work DORA. 100 BBSU, 150 Freddie Mercury (2=1), 200 LBC, while partner runs across field and back.

MARY:
We did core in tha thang, so we did some leg work for Mary.

15 No Surrenders IC (Blitzkrieg pointed out that there is no way to cheat on these reps)

One rounding of Howling Monkeys (10 reps each)

COUNT-OFF & NAME-O-RAMA:

10 PAX: Lochte (QIC), Hello Kitty (AOQ), Hacksaw, Wingnut, Utah, Double Dare, Blitzkrieg, Band Camp, Dial-Up, High Note

CIRCLE OF TRUST/BOM:

Encouraged everyone to sign up for IronPax and push each other through the workouts. Try to catch the guy in front of you, and don’t let the guy behind you catch you. If we all push ourselves accordingly, we will get better together.

MOLESKIN:
Lair turf fields are always great. Racing/Chasing on the reps puts a little added competition on that exercise, and gets everyone giving a little bit extra.

ANNOUNCEMENTS:
IronPax workouts Friday at Levee and Berm, and Saturday at Lair. Complete week 1, and remember to log your score.

New parking and shovel flag location at Lair. See screenshot in the slack channel for details.

QIC:
Lochte
Workout Date:
09-03-2020