“HYBRID” & Akron
Date: Monday, July 19, 2021
AO: Latham Grinder
Wake up @ 5:14 AM to make it to AO by 5:29 AM. Gave the F3 Mission and got down to business! And it’s raining from beginning to end of the workout!!! Hence the title!
Warm-a-Rama: SSH x20, Windmills x12 (hold count of 3 each leg), String Rippers x12, Side Lunges x6 (hold count 5 each side) Mosey to a medical center parking lot across the street. Complete Warm-a-Rama with Imperial Walkers x12; Q set the stations up.
The Thang: Q had the PAX count off to establish positions for stations. Then had PAX disburse to destinated stations numbered 1 through 10; one man for every station which was a “Perfect 10,” Hence the title! Once at the station, each man begins to do the specific exercise on the winkie (rainproof); all exercises are 20 reps each as directed by the Q. Complete the specific exercise and continue stations numerically. After completing station #5 mosey up and to the right of the parking lot back between the stations to continue with station #6. After completing station #10 mosey up and to the right of the parking lot back between the stations to begin again at station #1. Complete as many rounds as your body will take you until OMAHA!
Station #1 – Copperhead Squats x20 Station #2 – Mike Tyson’s x20 Station #3 – Lunges x20
Station #4 – Merkins x20 Station #5 – Squats x20 then mosey up and to the right of the parking lot back between the stations to continue with station #6.
Station #6 – Alternate Shoulder Taps x20 Station #7 – Jump Squats x20 Station #8 – Plank Jacks x20
Station #9 – Moutain Climbers x20 Station #10 – Monkey Humpers x 20 then mosey up and to the right of the parking lot back between the stations to begin again at station #1.
After about three rounds of W-O-R-K! Q called OMAHA! PAX responded (thanks Akron) to a 10 count cool down, collection of rainproof winkies, and mosey back to the shuffle flag!
MARY/Thang #2: Given the time Q called two Burpees representing the “GO HARD FNG’s” posting in spite of the rain!!
Name-O-Rama: Sandpiper, Square, STP (RESPECT!), Steve Bass – FNG, High Roll, Popeye (RESPECT!), Snakes On A Plane, Shepard Foster – FNG, Akron, and FloJo on the “Q”!
COT: Announcements/Welcome F3 Nation “Cruz” formerly Steve Bass and “Hybrid” formerly Stephen Foster/Prayer lead by FloJo.
We came, we worked, we conquered! All got better and WETTER!! It was my pleasure to lead! Thanks “Perfect 10” who showed up when posting in the RAIN is usually a NO GO!! #ugainthrupainNrain