Coffee Park 11/18/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Dinger, Grills (Willy Loman F3 Omaha), Agnes, 
QIC: Slushii, Dfib, 

AO: Coffee Park 
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

THA THANG:
DFIB – DORA (Pax 1 runs down street and back while Pax 2 does exercise, FlapJack) – 100 Merkins, 200 LBC, 300 Lunges (100 front, 100 side, 100 back)

Slushii – Partner up and race down Turtle Creek Blvd and back (~.75miles). When you get to the “T” intersection each pair does 50 LBCs, 50 WW1 sittups, and 52 American Hammers (Double Count). Mosey back to soft top – 3x5x1 – pullups, box jumps, dips. 

MARY:
Jlo x 10 IC

Box Cutters x 15 IC

Windshield Wipers x 15 IC

Dolly x 15 IC

Rosalita x 15 IC

CIRCLE OF TRUST/BOM:
Thankful for another day to workout together

MOLESKIN:
Started off with an unknown number of PAX. Warmed up with 5 PAX and after the mosey to the side street a Willy Loman showed up. There was some mumblechatter about changing the name of Dinger to Shallow Hal due to his tailbone soreness from his first day….still TBD. Great 2nd F after the workout getting to know the PAX a little more. Thankful for the fellowship after the beatdown. 

ANNOUNCEMENTS:
1. Potential HH @ Dfibs house Friday starting at 5pm
2. Cocktail making class December 9th – see band

Another round of coffee? 9/23/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Sound Machine, Slushii, DFib
QIC: Oatmeal

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Kim Jung Ils x10 IC

THA THANG:

Modified four corners starting at playground and working around the park counterclockwise x 5 rounds increasing reps by original number each lap:

  • 5 pull ups bear crawl to large tree in NE corner
  • 10 squats; run to bleachers in NW corner
  • 5 derkins; backward run to SW corner
  • 10 Russian twists; sprint back to SE corner playground equipment

Omaha after 4 rounds to get in some TCB suicides starting at the far north end of Turtle Creek Blvd:

  • Start with a T merkin x1
  • Run to alley
  • Carolina dry dock x1
  • Bear crawl back to start; complete T merkin x1
  • Sprint to Villanova
  • Burpee x1
  • Sprint back to start

Repeato adding one rep (Omaha run for bear crawl in rd 2)

Mosey back to playground to finish

CIRCLE OF TRUST/BOM:
YHC prayed us out, and then talked a bit about opening up and being vulnerable with the PAX.  This is a key tenet of F3.  It also allowed YHC to plug, once again, the necessity of Shield Lock groups, but also open up about struggles at home with kids and general family life during Covid.    

MOLESKIN:
Random mumblechatter throughout workout especially during bear crawls.  YHC and Aaarrggghhh attempted to EH a park patron after a round of derkins but neither of us had a card so YHC pulled some out of the car during the next sprint.  Pullups are definitely a weak spot for most PAX since the beginning of Covid so it was nice to get in some quality lat work.