NOT THE TYPE BUCKETS YOU WERE HOPING TO SEE ON THE BASKETBALL COURT TODAY…

SLAMMIN’ SAMMY’S SMACKDOWN

Workout Date: 3/13/19

QIC:  G-STRING

PAX:  15 IN ATTENDANCE

MALL COP, BULLDOG, BUSHWOOD, PUDDLE JUMPER, TAMMY, SIR CHARLES, EARHART, NANCY, PHOENIX, WOODY, WOJO, HUD, CORNHOLE, DON’T CHA KNOW,

YHC’s goal this morning was to arrive before any EC runners in order to secure the parking lot for todays festivities. I actually arrived around 4:45 in order to begin the setup. The first EC runner to arrive was Mall Cop who promptly proceeded around my vehicle, a few buckets, and some random cones which were blocking the AO, in an effort to secure his favorite parking space. I had to quickly get him to remove his vehicle before others followed his lead.

Once the parking lot was once again free of vehicles, setup continued. Set up was completed by the regularly scheduled assembly time of 5:25am

Seeing that there were no FNG’s among us,  YHC covered the basics and had everyone partner up with someone that they had not partnered with before (attempt to further the fellowship). I asked that each of them take the time during the mosey to ask some questions of their partner: Occupation, How long in F3, How many Children, How they got their F3 name, etc

Warm-A-Rama:

Mosey back to parking lot entrance and toward baseball concession stand. At concession stand, 5 BURPEES OYO

Mosey to bottom of baseball parking lot. Circle up for 35 SIDE STRADDLE HOPS IC

Mosey to top of baseball parking lot. Circle up for 35 SIDE STRADDLE HOPS IC

Mosey to railing at baseball field. Partner 1 completes 10 DECLINE MERKINS ON TOP RAIL, drop feet to middle rail 10 DECLINE MERKINS ON MIDDLE RAIL, drop feet to ground, 10 MERKINS (30 TOTAL) Partner 2 Lunges until Partner 1 is finished. FLIP FLOP. Complete 2 rounds

Mosey back to shovel flag for…

The Thang:

The BILLBOARD on the side of YHC vehicle was unveiled showing PAX what was in store.

AO was divided up into 5 Stations in parking lot/basketball court and 1 station at Bathroom Pavillion

25 FARMER CARRY WITH 2 45LB BUCKETS (Pick up 2 buckets, do not swinging arms, chest up, shoulders back, walk entire length of Basketball Court.   Count  1 rep each time you pass a cone. Cones set up at center line and each end of basketball court)

50 WOJO SQUAT SIDE JUMPS ( wooden planks were placed on ground. Wojo squat on one side, jump sideways across plank, wojo squat on other side)

75 HAND RELEASE MERKINS

100 GOBLET SQUAT WITH 25LB BLOCK

125 SHOULDER PRESS WITH 2 10 LB BRICKS

Partner 1 perform exercises while Partner 2 runs to Pavillion and completes 10 LBC, 10 FREDDIE MERCURY, & 10 WWII SIT UPS. Partner 2 runs back, picking up partner 1 count on exercise. FLIP FLOP

Rinse and Repeat Until Time is called.

6MOM

10 LBC IC

60 COUNT CHILCUTT PLANK

10 CRUNCHY FROGS IC

90 COUNT CHILCUTT PLANK

10 FREDDIE MERCURY IC

120 COUNT CHILCUTT PLANK

 

WE TOOK A KNEE AND YHC PRAYED US OUT

Thank you for this opportunity.  It was an honor to Lead!

G-String

 

By |2019-03-13T19:01:56-04:00March 13th, 2019|Categories: Uncategorized|0 Comments

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