Hot for Substi-Q

AO: Gladiator

When: 03/28/2023

QIC: Dinghy

PAX (16): Bo Knows, Cheneral, DREAMER, Judy, Macbeth, Mater, Moonshine, RaspberryPi, Scratch-Off, Snowbird, Spandex, Speedo, Tebow, TheBigShort, Brownie

Preamble:

When the flare from Zohan went up on Saturday right before the Git R Done ruck, YHC knew there might be some trouble afoot for our Weasel Shaker. Hence, the call for a Substi-Q was anticipated. Seeing that the Gladiator, like any good restaurant, hotel, or nail salon is booked out, it was a good time to take advantage to lead this group of mumblechatterers…..with a short disclaimer due to the veteran crew, we were off.

Warm-O-Rama:

12 each of the following: Weedpickers, Willie Mays Hays, Hillbillies, Moroccan Night Clubs, SSH’s. Mosey to the far shelter at the park’s entrance

The Thang:

  1. Warmer upper tabata – pairing step ups and dips, minimum to hit is 15, go into rest period if needed. A lot of folks did….
  2. Led Zeppelins (rising/falling BLIMPS) – Starting in corner 1, start with 5 Burpees. Forward run to corner 2, add 10 alpha Lunges, karaoke to corner 3, add 15 Imperial Walkers, Bernie Sanders to corner 4, add 20 Mercans, karaoke to corner 5/1, add 25 Plank Jacks, forward run to corner 6/2, add 30 Squats. Plank for the 6 with a little Mary. THEN….Start with the full BLIMPS, drop the last exercise at each corner, mode of travel OPPOSITE from the up cycle, finishing with the 5 Burpees. Air Chair for the 6, all PAX pick up 2 Burpees for the 6. Mosey back to the flag.
  3. Small Bloody Mary – Start in low plank, conduct 10 pickle pounders, hold low plank for 10 seconds, shift to 6 for 15 Gas Pumpers, 15 American Hammers, 15 Flutter Kicks….and that was time

COT:

Announcements – 1) Cross Ruck on April 7, downtown Alpharetta, 5 am to 7 am. See Slack for details from Ha-Ha. 2) Halpha CSAUP, April 21 at Willis Park. 8 PM to 8 AM (12 hours of beatdowns), we still need a Q for 3 AM. Sign up and then show up!

Prayers for those we lost in Nashville, for the affected families and community, and for a broken world to be healed – WE NEED IT!

Naked-Man Moleskin:

Great morning and a great group to lead. We’re all hoping for a quick Zohan recovery, but know that it’s always next man up when our brothers are hurt, have to pull an all nighter to support their families, or simply fartsack. That’s the beauty of F3!

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