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“Old” Man Strength

QIC: Apnea

PAX: Apnea, DBA, Endo, Flat Tire, Grouper, Haka, Krystal (FNG), Miley, No-See-Um, Vanellope

All veterans present with one FNG so YHC quickly discussed that F3 workouts are

FREE OF CHARGE

OPEN TO ALL MEN

HELD OUTDOORS, RAIN OR SHINE, HEAT OR COLD

LED BY MEN WHO PARTICIPATE IN THE WORKOUT IN A ROTATING FASHION, WITH NO TRAINING OR CERTIFICATION NECESSARY

END WITH A CIRCLE OF TRUST

Disclaimer given that none of us are professionals and make any modifications needed to the given exercises.

DBA rolled up just as we finished the disclaimer and we started moseying to the Main Roundabout for

SSH x 10

Squats x 10

Baby Arm Circles Forward x 10

Baby Arm Circles Reverse x 10

Merkins x 10

Mountain Climbers x 10

Time for a little Rosey around the roundabout. 3 Burpees at each line with (7 total lines) and walking lunge in between.

21 Burpees Total

Mosey back to the path in front of the BB court for the Stack & Rack (& Unstack)

PAX split into pairs

To start all PAX did 5 merkins, each pair then ran in the opposite direction (for the entire duration of the Stack and Rack) to meet up on the other side of the loop. First PAX arriving on the other side got to pick the exercise to perform while waiting on the six. After each lap another exercise was added to the list until we got to 5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters, 25 Shoulder Taps. Then we had to unstack the rack by removing one set at time. All PAX gave it all they had on the first lap until they realized what was going on then started dialing it back to pace themselves including YHC. Haka never took his foot off the gas as he was the first one to the other side after each set.

STACK & RACK EXERCISES

5 Merkins

5 Merkins, 10 Burpees

5 Merkins, 10 Burpees, 15 Squats

5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters

5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters, 25 Shoulder Taps

UNSTACK

5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters

5 Merkins, 10 Burpees, 15 Squats

5 Merkins, 10 Burpees

5 Merkins

70 Burpees Done (91 Completed)

Quick sip of water. Mosey to the playground

Morning Call

All but one PAX got into push-up position and held the up position while one PAX performed 5 pull-ups. Every time the PAX performed the pull-up, he would call up and all other PAX performed a merkin. After 5 pull-ups, he joined the PAX and the next got up and called out his 5 pull-ups. The cycle continued until all performed 5 pull-ups. No one left the push-up position unless it was their turn to do pull-ups or until all pull-ups were completed. We did one cycle. 5 pulls-ups and 45 merkins each.

 

Burp-ups

YHC decided to throw these into to get us prepared (mentally) for the last Friday Burpee Challenge of the month. YHC split everyone into two groups with one group doing 5 Burp-Ups while the other group did X-Cross Situps. When each PAX came back from doing the first set of Burp-ups, those PAX chose their own partner for the rest of the set. Since everyone seemed to enjoy the burp-ups we did three sets instead of the originally planned 2 sets.

Mosey back to the courts with PAX competing with each other with a little AYG.

Last exercise was Rochamburpees for the final three minutes.

YHC tried pairing up each PAX as they arrived back at the courts since we only had three minutes left but that failed as the groups got mixed up.

Each pair of PAX faced each other in plank position and Rochambeau’d (rock, paper, scissors). Each pair got in about 5 rounds.

Round 1: Loser does 1 burpee, Winner does 1 Merkin, In case of tie, both do 1 merkin

Round 2: Loser does 2 burpees, Winner does 2 Merkins, In case of tie both do 2 merkins

Each subsequent round adds one additional burpee or merkin. (3, 4, 5…)

Great job by all PAX present

100+ Burpees Completed (Take the rest of the day off)

COT

Prayers for a speedy recovery for No-See-Um’s grandmother.

Prayers for Haka and staying healthy.

Prayers to all who posted for the beatdown and those who could not.

Continued prayers for all of those fighting through the tough times or injuries.

Prayers that everyone stays safe with the current COVID pandemic.

Moleskin

After winning Haka’s nutritional challenge the last two years in a row, DBA was handed the reins for the future challenges.

Haka handed out nutritional challenge awards to (1) DBA, (2) Apnea, and (3) Endo

Welcome again to our FNG, Krystal! Great job today.

Tomorrow is the second Friday burpee challenge for the month with Star Jack Burpees. We’ll be meeting at the courts at 5:30 am. Come get your bonus points.

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