After an introduction and F3 disclaimer (to allow Amphibious time to join in), we did a short Mosey playing Frogger across Wendover to a small parking lot (circle was not quite circle shaped due to the size restriction of the lot). Q forgot the disclaimer about crossing Wendover at your own risk…but all 24 PAX made it. (wipe sweat from brow #1)
Warm-o-rama:
Seal Jacks IC x 20
SSH IC x 20
Sungods 15 forwards/15 reverse
Imperial Squat Walkers IC x 20
The Thang:
Mosey across Cridland to the Greenway and park area. Count off to create 5 groups.
4 stations identified
Each station had an associated exercise:
1. Inverted rows with homemade suspension straps x 20
2. Merkins x 25
3. Squats x 25
4. American Hammer x 30
**one group was running between the stations as we switched.
We did 2 rotations through these same exercises, then switched to Round 2 (although explanation on this evidently not great by the Q)
Same stations, different exercises
1. Knee tucks using suspension straps x 20
2. Carolina Dry Docks x 20
3. Alternating shoulder taps x 20
4. Double merkin burpees x 10
Omaha was called after 1 rotation through these exercises to perform one more exercise…mosey to the bottom of a hill.
Exercise = Burp Back Mountain 11’s
– Run backwards up the hill, at the top 10 Burpees
– Run forward down the hill, at the bottom 1 Lunge
– Continue until 1 burpee and 10 lunges
***due to time constraints, most did not complete the full 11’s
Mosey back across Wendover – (People’s chair while waiting for a break in the traffic – bet that was an interesting site for the people driving by…) Frogger style again and all made it. (wipe sweat from brow #2)
MARY
Dying cockroach IC x 20
Crunchy Frog IC x 20
Flutter kicks IC x 20
American Hammer with guest cadence caller because Q was about crushed IC x 25 (or 30 if Q blacked out)
Annoucements:
– Roanoke F3 launch upcoming – send names to roanoke@f3nation.com
– 3rd F at Lawndale Panera this morning 6:30 led by Scooby Doo
– Battle Frog this Saturday. Can bus over there – meet at 7. Contact Wilson if interested. 9:30 start time. Back around 2-3. About 15 guys signed up currently!
– Arise AO = tomorrow 5:30 sharp at Grace United Methodist Church…last week (hopefully) before service aspect starts
What a pleasure to lead this morning! Great work PAX! – Hermey
PAX: Hermey
QIC: 04/18/2016
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