another sweat fest morning
AO: The Hooch
When: 08/23/2021
QIC: Birdie
PAX (21): Popper, Meatball (R), Wingnut, Sugar, Mccraken, Softserve (R), Scrooge, Sunshine, Boomer, Ballboy, Zohan, Zima (R), Stuckey, Hot Chicken, Angus, Jetson, Dinghy (R), Puff Daddy, Morhpine, ReadyMix (R), Birdie (R)
Warm-O-Rama:
After disclaimer and mentioned about the F3’s 5 core principles: free of charge, open to all men, held outside rain or shine, peer led & end with circle of trust. We moseyed around the parking lot and we performed:
- 12 weed picker
- 12 windmill
- 15 ssh
- 12 imperial walker
- 5 burpees.
The Thang:
Then we moseyed to the front of the theater and pulled up the weinke for the exercises. YHC prepared 10 round of 10 exercises plus mosey across the parking lot. Round #1 we did all 10 exercises & mosey across the parking lot. The next round we dropped the last exercise. So, round #2 we did 9 exercises and mosey across the parking lot. Round #3 we did 8 exercises and mosey..and so on, until all 10 rounds or time whichever came first.
| ROUND | HAND RELEASE MERKINS | BBS | INCH WORM | IMPERIAL WALKER (ALPHA) | FLUTTER KICK | PLANK 30 sec | LBC | MOUNTAIN CLIMBER | AMERICAN HAMMER | SQUAT | RUN |
| 1 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 1 |
| 2 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 1 | |
| 3 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 1 | ||
| 4 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 1 | |||
| 5 | 5 | 10 | 15 | 20 | 25 | 30 | 1 | ||||
| 6 | 5 | 10 | 15 | 20 | 25 | 1 | |||||
| 7 | 5 | 10 | 15 | 20 | 1 | ||||||
| 8 | 5 | 10 | 15 | 1 | |||||||
| 9 | 5 | 10 | 1 | ||||||||
| 10 | 5 | 1 |
with less than 5 minutes remaining, YHC called for time and we all headed back to the flag to do some Mary (Gas Pumper, Dying Cockroach & Rosalita). Kudos to the PAX were able to complete 7 or 8 rounds.
COT:
Praises for good turn out at the Dart Visor CSAUP last Saturday. Prayer for Afghanistan situation and each of us can be salt & light in our community. Until next time, keep accelerating.