Tiny Dancer

Tiny Dancer

Workout Date:

07/24/2019

QIC:

Rousey

PAX:

Tiny Dancer (Jeff G. fomer FNG), Brown Bag, Rubber, ERC, Sade, Backdraft, O'Douls and Quaker (1st F Q)

The Thang:

Conditions: Low 70s with very little humidity…what a nice respite!

Today was YHC/QIC’s monthly turn to Q at his home AO #BombSquad (BS).  Great bunch of guys who also post at the #Catapult and nearby the #Village giving this area of the region Mon. thru Sat. workout options.

YHC rolled out of his car around 5:25, Quaker (1st F Q) already onsite (his pickup truck w/ snappy double blue racing stripe characteristically parked facing out in “his” normal spot at CFCC), then other regular Pax roll in…Rubber (showing off his legs w/short shorts #allsecretlyenvious), ERC (on a punctuality streak), Sade (who after a soft sell by YHC is interested in trying out #BeachBells to build mass…the Ms like big arms better than runner’s legs – lol), then Backdraft (welcome back Sir!), O’Douls (back-to-back post…nice!), and Brown Bag (1x Respect who can outwork the 30 y.o.s) and his FNG (older brother Jeff).

Welcome FNG…one minute warning…welcome to F3, mission, disclaimer and we got after it…

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Imperial Walkers and Tempo Squats.
IC 15 reps. of LBACs CCW & CW.
Merkins: 22 OYO bringing visibility to same number of suicides by veterans suffering from PTSD or other ailments.

Beatdown:

SEGMENT 1: LAZY DORA
Circuit 1: Partner 1/P1 does 12 Burpees while partner 2/P2 planks; swap out until total team number of Burpees is 72.
Circuit 2: (swap partners/SP): P1 does 1 min. Wall-Sit while P2 does Big Boy Sit Ups, swap out until total time of Wall-Sits is 6 min.
Circuit 3: (SP): P1 does 25 Scorpion dry-docks/SDD while P2 does Flutter-kicks, swap out until total number of SDDs is 150.
Circuit 4: (SP): P1 does 20 air Squats while P2 does American Hammers, swap out until total number of squats is 120.

SEGMENT 2: CONVEYER BELT OF PAIN
Pax formed a group at the SF/COT area. Pax 1 bearcrawled apx. 25 yards and then crawlbear back, then the next Pax would go and on & on. Pax 2 (on deck to BC/CB) performed LBCs and called out an exercise to remaining Pax. The crew shifted down until one full rotation was completed.

QIC feeling sorry that the Pax hadn’t worked out hard enough due to the pleasant change in humidity called out a modest set of Burpees (20 OYO). We wrapped up with mobility and stretching exercises to bring balance to the workout.

Time!

COT
Count-O-Rama 9
Name-O-Rama w/ new name for FNG
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.

NMMS: Honor to Q and support BS!  Jeff (our FNG) was dubbed “Tiny Dancer” since he plays piano (reference to Elton John and he secretly might be a male dancer). Everyone performed well for a (not so lazy) Dora style beatdown! T-claps to the 4 #Waveruckers who competed their “mud ruck” ruck callout WOD!

#ISI

Rousey

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