When   12/14/21

QIC        Snowflake

The Pax: Golden Corral, Hakuna Matata, Snakes on a Plane, Jingles, Ozone, Hazmat (R), Thurmantor (R), Tesla, Houlihan, STP (R)

 Summary

On a cool morning in Downtown Greensboro, 11 PAX gathered at Arise to start the day.  YHC announced I would be breaking an F3 rule.  Due to some old man knee issues, I was not going to do everything I dreamed up as the Q.  Fortunately, I was given grace by the PAX and we proceeded. Also, somewhat fortunately, Nancy was not there to chastise my rule breaking but he was missed (something about setting the wrong alarm was mentioned). Disclaimers and the F3 Mission Statement were pronounced and they were off on a short mosey around the church. This is what followed:

Warm a rama

Imperial Walkers – 15IC
String rippers – 12IC
Windmills – 12IC
Sun Gods – 10IC each way
A few leg stretches

Another lap around the church and gather at the infamous Amphibious wall.

The PAX were divided in four 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
Low Slow Flutter Crunches – 15IC
American Hammers 15 IC

COT
Announcements

  • Prayers for Pax on the IR and those with family members that are hurting
  • Praises for Tesla’s son’s return to school

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

Snowflake