AO: It’s Just Lunch

Wednesday, June 24th 2021

1200-1245

Oak Ridge Town Park

PAX: Spicoli, Dabo, Black Swan, Daughtry, Percy, Slider, Snow White, Fletch, Aldi, Spurrier, Kevin, Magician, Ponch, Body Bag, Barney

QIC: Caddy

16 strong gathered for little lunchtime picnic at Oak Ridge Town Park. Weather was close to perfect with a sunny sky and little humidity. YHC had the perfect plan on paper until arrival at the park at 11:45. Fields closest to the pile-o-blocks were closed. In true F3 fashion, we modified and added a bonus feature (longer block carry) to the Thang detailed below.

Warm-A-Rama:

Mosey the Pile-o-blocks
Each PAX grabbed a concrete block, sat down the block and formed a circle to complete
SSH x 20 IC
Frankenstein’s x 20 IC
String Ripper’s x 20 IC
Each PAX picked up a block (on paper we were supposed to walk to the closest football field ~40 yds). In reality we carried our blocks (due to field closures) ~400 yards prior to setting up for our real workout in the open area past the fields where 5 orange cones spaced ~25 yards apart were waiting on us.

    The Thang

Round #1 – PAX lined up at Cone 1. Complete suggested exercise at Cone 1, once complete travel (run) to next Cone, complete next exercise and travel to next cone, etc. Rinse and repeat.

Cone 1: Home Base – 15 Block Curls

Cone 2: ~25 Yards : – 20 Merkins

Cone 3: ~50 Yards: – 25 Plank Jacks

Cone 4: ~75 Yards – 30 Imperial Walkers

Cone 5: ~100 Yards – 35 LBC’s

Run back to Cone 1. Extra speedy PAX were rewarded with a plank (option- block curls) until all PAX made it back home

Round #2 – Complete suggested exercise at Cone 5, once complete travel (backwards run) to next Cone, complete next exercise and travel to next cone, etc.

Cone 5: ~100 Yards – 35 LBC’s

Cone 4: ~75 Yards – 30 Imperial Walkers

Cone 3: ~50 Yards: – 25 Plank Jacks

Cone 2: ~25 Yards : – 20 Merkins

Cone 1: Home Base – 15 Block Curls

The fast were again rewarded with a plank (option- block curls) until all PAX made it back home

Round #3 – PAX lined up at Cone 1. Complete suggested exercise at Cone 1, once complete travel (High Knees) to next Cone, complete next exercise and travel to next cone, etc.

Cone 1: Home Base – 15 Tri Extensions

Cone 2: ~25 Yards : – 20 Merkins

Cone 3: ~50 Yards: – 25 Mountain Climbers

Cone 4: ~75 Yards – 30 Hill Billy’s

Cone 5: ~100 Yards – 35 Low Flutters

Run back to Cone 1. The quick were rewarded with a plank (option- block curls) until all PAX made it back home

Round #4 – Complete suggested exercise at Cone 5, once complete travel (Butt-kickers) to next Cone, complete next exercise and travel to next cone, etc.

Cone 5: ~100 Yards – 35 Low Flutters

Cone 4: ~75 Yards – 30 Hill Billy’s

Cone 3: ~50 Yards: – 25 Mountain Climbers

Cone 2: ~25 Yards : – 20 Merkins

Cone 1: Home Base – 15 Tri Extensions

Those struggling with counting and finishing early were rewarded with a plank (option- block curls) until all PAX made it back home

The PAX lugged our concrete block picnic partners back (~400 yds) to the pile prior to wrapping up at the shovel flag.

6MoM

Circled up at the shovel flag:

Outlaws x 16 IC (8 each direction)
Freddy Mercury’s x 15 IC
Cindy Crawford’s x 10 each side
American Hammers x 15 IC

Announcements / COT

Percy mentioned that High Point PAX searching for a few extra teammates for the Blue Ridge Relay. email vw_66bug@yahoo.com for more details or to get in on the fun! www.blueridgerelay.com for more info also.
Beer Den afterwards.
YHC led us out.

T-claps to all PAX who posted and pushed themselves to get stronger and better. It was an honor to lead!

Caddy