When   4/13/21

QIC        Snowflake

The Pax: Golden Corral, Pacer, Nancy, Amphibious, Confusion, Tent City, Ricardo, Explosion

 Summary

On a beautiful, brisk morning pollen filled the air and 9 PAX including Tent City, a visitor from High Point, took advantage of the surrounding environment and sucked in as much green stuff as they could handle. Disclaimers and the F3 Mission Statement were pronounced and we were off on a short mosey to a brand new parking lot (and future THANG site for YHC) beside the new parking deck.  This is what followed:

Warm a Rama

Side Straddle Hops – 15IC
Imperial Squat Walkers – 12IC
String rippers – 12IC
Windmills – 12IC
Sun Gods – 10IC each way
A few leg stretches
Mountain Climbers – 12IC

Mosey back to the church for a four station beat down using the infamous (or should I say Amphibious) wall.  The PAX were divided in two teams. One exercise at each station, then move to the next station as instructed.  Stations were spaced somewhat appropriately.

The Thang

Station 1 (Use the wall as appropriate) – alternate between Bear Crawls and Crab Walks to get to Station 2 after each exercise

  1. Irkins – 20
  2. Dips – 20
  3. Diamond Merkins – 20
  4. Step Ups – 10@ Leg
  5. Decline Mike Tysons – 15 #Crowdpleaser
  6. Ranger Merkins – 20

Station 2 – sprint to Station 3 after each exercise

  1. Peter Parkers – 20 IC
  2. Gas Pumps – 20 IC
  3. Plank Jacks – 20 IC
  4. Parker Peters – 20 IC
  5. Low Slow Flutters – 20 IC
  6. Box Cutters – 20 IC

Station 3 – alternate between Lt Dans and Lunge Walks to get to Station 4 after each exercise

  1. Burpess – 8
  2. WW1 Situps – 20
  3. Cindy Crawfords – 10 ea side
  4. LBC’s – 20 IC
  5. Low Dollies – 20 IC
  6. High Dollies – 20 IC

Station 4 – Sprint to Station 1 after each exercise

  1. Donkey Kicks – 15
  2. Copper Head Squats – 20 IC
  3. Side Lunges – 15 ea side
  4. WW II Situps – 20
  5. Dying Cockroach – 20 IC
  6. Freddie Mercuries – 20 IC

6MOM:

Homer Marge (~10)
Low Slow Flutter Crunches – 15IC
American Hammers 15 IC

COT

Announcements

  • Praises for Pacer’s parents ability to travel and health
  • Prayers for former GSO PAX’s M going through major neck surgery
  • Community Housing Solutions May 1

YHC took us out. Thank you for the opportunity to lead.

Snowflake