PAX: the Body, Olaf, Mr. Hand, Inseam, McDuff, Swiper
The third anniversary of the The Zoo was set amidst a backdrop of circumstances…1) 3 years since we stepped out and opened a beat down on what has traditionally been a challenging day in the region, 2) St. Patty’s day- likely the mildest celebration this year in centuries, but meaningful to the AlphaNorth PAX as it marks the day we opened the Zoo in 2017, and 3) the fact that the world is in complete turmoil. Regardless, in desperate times you naturally move from shifting sand to a solid rock that you know you can stand on…no further explanation needed. Aye!
The PAX headed out in the midst of a pretty steady rain and everything was intact, except for one minor setback…the Q! Where the hell is he? Thankfully, the demon possessed light at the end of the Exit 17 exit ramp finally allowed him to pass and he showed on Warm up exercise #3. Off we go…
Based on the unexpected downpour we had to audible to the covered area next to the tennis courts for some “roll the dice” exercises- Odd/Even with differentiating exercises and/or rep counts:
Round 1: 20 Hand release mercans
Round 2: 20 Copperhead Squats
Round 3: 20 LBC’s
Round 4: 50 Side Straddle Hops
Round 5: Sprint to the first tree line
Round 6: 30 Alabama Ass Kickers
Round 7: 15 step ups
Break in the rain so off to the coupon pile and then to the football field:
Partner up for coupon circuits:
PAX 1 runs to the opposite side of the field and back
PAX 2 does AMRAP 10 Squat Thrusters, 10 Curls, and 10 Mercans
Rinse and Repeat x 10 for each PAX
Next, head to the end zone for a Spirit Animal Journey. Travel from one end zone to the other in 20 yard increments with a different spirit animal at each break to guide you along the way:
1 – 20: “The Bear” – Bear Crawl
20-40: “The Duck” – Duck Walk (Lame spirit animal, but painful exercise)
40-40: “The Inch Worm” – Inch worms. (same as above)
40-20: “The Scorpion” – Scorpions (10 left leg, 10 right leg)
20 -End Zone: “The Crab” – Crab Walks
Next, mosey to the middle for modified Captain Thor:
1:4 ratio of Big Boy sit up’s and air press all the way to 10:40
Back to the Flag for Mary
Prayers for Olaf and McDuff’s mothers. Both have had illness, injury, so prayers for speedy recovery and continued protection in this dangerous time.
Prayers for Olaf and his brother as they transition their mother into a full-time care facility. Prayers that she will be at peace and that they will as well. Prayers for the best care and protection for her at this location when she transitions there at the end of the month.
Prayers for all those suffering from COVID-19 on a global scale. Prayers for local families as we navigate changing circumstances within our homes. Prayers for safety for our families and prayers for strength for us to lead them well through this crisis.
F3 exists for a reason. No matter how headstrong your M and your kids can be, they need us to step up and lead them through it. Use what you have learned in the gloom to carry you and know that your brothers will have your back!
In the middle of likely the worst week most of us have ever seen in terms of global crisis and uncertainty, I have to say that I have had a great week in terms of support and community through F3. Thank you to all the PAX of AlphaNorth! Know that we are in this together and we will come out stronger on the other side. (Probably in first place as that seems to the standard we’ve set!) Aye!!!!!!!!!!!!!!!!!