Change of Pace

Change of Pace

Workout Date:





Spork, Shrapnel (3xR), Franklin, Billboard, Weedeater, Karma, Jingles (1xR), Bubbles, Turn & Cough, Spinal Tap, Headgear (AOQ)

The Thang:

Conditions: Low 70s, very nice…perfect for today’s workout!

YHC/QIC enjoys reading the backblasts that the Qs put out not only for a good chuckle, but to help me plan out my #weinke that will hopefully complement the workouts completed days prior. So, PSA do your backblasts…the only bad one is the one you don’t do!  YHC figured with some of the brutal workouts that occurred throughout the week… #IronPax #3, #ElevationMonday, #Waverucker, #WHMerkinMania, #BBManmakerMania, etc. that today’s #weinke would be a change of pace – ½ circuit and ½ Ultimate Frisbee.

12 Pax in all showed up for this morning’s workout with most Pax initially curiously looking for YHC’s Bucket or KBs conscripted from #BBs.  None to be found; sighs of relief.  YHC explained this morning’s format; virtually all the Pax (still with sore shoulders, quads, abs, etc.) welcomed this change of pace.

One minute warning…welcome to F3, mission, disclaimer and this happened:

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Imperial Walkers, and LBACs CCW & CW.

SEGMENT 1: B.O.M.B.S. Circuit

Pax partnered up 2×2; typical DORA 123 format. Partner 1 would start doing the prescribed exercise; Partner 2 would run half the length of the short field and back; swap out; R&R until all the required team total of reps. for that exercise were finished.  The exercises were 40 (B)urpees, (O)n your 6 for 100 4-ct. Flutter Kicks, 100 (M)erkins hand release, 100 (B)ig Boy Sit Ups (BBSUS; strict form, hands in back of your head w/ fingers interlaced, and shoulders touching ground and breaking plane of bent knees on the “up”) partner assist – no running protocol here; and 100 (S)quats.

SEGMENT 2: Ultimate Frisbee (UF)

Typical UF game rules, but modified slightly w/ everyone doing a Merkin if the Frisbee hit the ground. Teams were formed and then were reformed as one team was clearly dominating in the first few games and would have been a thrashing.  We had a ton of fun, laughed our butts off, and were awed at some of the dazzling displays of athleticism and some not so great displays with the turf monster mysteriously tripping up 2 Pax!  Plenty of great catches w/ two diving catches for TDs by the AOQ; teams were beginning to get into a rhythm and more points were getting scored; a few “you got Mossed” moments; some Deon Sanders “picks”, another AOQ (while not very mobile) dropping “dimes” for TDs, and T&C for a game winning TD!  It was a blast and no one got hurt!


Count-O-Rama 12
Praise report/Prayer requests: Spoken and unspoken.
BOM by Spinal Tap.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F and 3rd F opportunities and events throughout the region. #Shieldlock is underway; groups are still forming.  New AOs such as #ElevationMonday have launched.  The Pax training for the MB mini are getting it done.  Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: Strong work this morning on the circuit. The strict form BBSUs were #crowdpleasers and quickly let us know how poor our form was when having to do them right (YHC guilty here). Thanks for obliging me on playing UF instead of 30 more minutes of typical beatdown stuff; I think we still got in some decent cardio.  3 for Pre-bike and 1 for Pre-run. 8 for Coffeteria. All in all a great morning at F3 Grandstrand’s mothership – #Warthog!



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