Remember Your 1st Week??

Remember Your 1st Week??

Workout Date:

06/13/2019

QIC:

Quaker

PAX:

Boxcar, Brown Bag, Crankbait, Hottub, Lil Caesar, Rubber, Skimmer, Sunshine, Skidmark, Texas Ranger, Quaker (QIC), Vitamin D

The Thang:

AO: The Village

Conditions: 71 degree, dry

Another Perfect Day on the GrandStrand! YHC arrived early and set out 4 cones to block off Main Parking Lot. Shortly there after the Waterway Palms Clowncar arrived with Boxcar, Skidmark, & Lil Caesar. This was Lil Caesar’s 2nd appearance, YHC introduced himself and made a mental note to keep the Beatdown simple and have plenty of 10 counts! Next to arrive was Sunshine, Hottub, & Brown Bag. Then came Skimmer, Vit D, Crankbait, & Texas Ranger. Rubber came in hot & rounded out the PAX as the clock struck 5:15. Music was tee’d up next to the Shovel Flag and we got to work!

5:14 – One Minute Warning

5:15 – Proper Disclaimer

COP: 20 SSH IC; 20 Windmills IC; 20 Imperial Walkers IC; 20 TTT IC; 20 Merkins IC; Arms out . . .Recite F3 Mission Statement; 15 LBAC IC; Hold them out . . .Recite 5 Core Principles; 15 LBAC in Reverse IC; 15 Overhead Claps IC; 20 Tempo Squats IC

Indian Run around AO . . . snake back and pick up the 6

The THANG:

Cardio Lot: All PAX line up on north end of Main Parking Lot . . . YHC calls out an exercise . . . All PAX perform exercise across Main Parking Lot to south end. Plank on the Six.  Line up for next exercise back to starting point. Exercises as follows:

  1.  Burpee Shuffle – burpee on each parking line,  mosey in between
  2. Tin Soldier
  3. Tin Soldier with a hop a.k.a “Twinkle Toes”
  4. Side Shuffle
  5. Side Shuffle Reverse
  6. Karaoke
  7. Karaoke Reverse
  8. Bearcrawl
  9. Bearcrawl
  10. Mosey
  11. 25% Sprint
  12. 50% Sprint
  13. 75% Sprint
  14. 80% Sprint
  15. 85% Sprint
  16. 90% Sprint
  17. 95% Sprint
  18. 100% Sprint

Partner up on west side of Main Parking Lot

Lazy Dora 1-2-3:

50 Merkins split between partners: PAX #1 does exercise while PAX #2 Moseys across width of Main Parking Lot & back . . . FlapJack

100 BBS split between partners: PAX #1 does exercise while PAX #2 Moseys across width of Main Parking Lot & back . . . FlapJack

150 Squats split between partners: PAX #1 does exercise while PAX #2 Moseys across width of Main Parking Lot & back . . . FlapJack

Circle up

Mary: 15 Flutterkicks IC; 15 Hello Dolly IC; 15 Boxcutters IC

Time Called

COT:

Count-o-Rama = 12

Name-o-Rama

ANNOUNCEMENTS: (1) 4th Anniversary Convergence this Saturday (6.15.19) at Warthog @ 7:00 am – 8:00 am, Coffetteria to follow on site. Bring everyone!! (FNG’s, Kotters, & 2.0’s); (2) 2nd F Event Friday Night (6.14.19) see Slack & Website for details (Come out and meet some National F3ers); (3) Farewell Party/Dinner with Kitten hosted by High Interest (6.17.19). . .come out and celebrate with Kitten and fellow PAX; (4) Kittens last Q (5.18.19 @ The Village) . . . HC now!!

PRAYERS: For Mark & Mark, Hottub’s two friends who are battling cancer; Prayers for Boxcar and all fellow Ruckers for their upcoming 50 miler; Prayers for YHC’s family who will be traveling today (returning from D.C.); Prayer Unspoken

Moleskin: This was great workout for Lil Caesar’s 2nd Day. He pushed himself and kept moving. PAX kept picking up the Six and shouting words of encouragement. It was a wonderful sight to see and experience. For all of us who have been a part of this thing called F3 for awhile it is easy to forget our humble begins. We’ve all come a long way since that 1st Beatdown with the help, encouragement, and accountability of each other. It was inspiring to witness each PAX giving back to the ‘new’ PAX. Remembering each of our 1st weeks when we were the ‘new’ PAX was invigorating.  It was truly my honor to lead.

Aye!

Quaker

 

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