December 17, 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ina, Alright Alright, Special Sauce
QIC: PowPow
AO: La Madeline / Katy Trail
F3 DISCLAIMER & WELCOME: Delivered
WARM-O-RAMA:
SSH x 15 DC IC // IST x 10 DC IC
THA THANG:
PAX 1 picks up 120 lb GORUCK sandbag and starts mosey to tennis courts behind CVS. Remaining PAX jailbreak to tennis courts and back to PAX 1. First PAX to reach PAX 1 picks up sandbag and continues mosey to tennis courts. Remaining PAX repeat jailbreak to tennis courts and back to PAX with sandbag. Repeato until sandbag has arrived at tennis court.
Let’s get warmed up with gassers and BLIMPS (no sandbag):
Gasser across the five courts to the other side – Burpees x 5
Gasser two lengths (other side and back) – Lunges x 10
Gasser three lengths – ISTs x 15
Gasser four lengths – Merkins x 20
Gasser five lengths – Plank Jacks x 25
Gasser six lengths – Squats x 30
Sandbag work
PAX 1 pick up sandbag and mosey across courts and back. When PAX 1 returns to start, he drops the sandbag for the next PAX down the line to pick up.
When not carrying the sandbag PAX cycle through rounds of BLIMPS: run across courts and back – Burpees x 5 – run again – Lunges x 5. Repeato through to squats and then start again on Burpees.
Reverse the sandbag carry / jailbreak to return to La Madeline.
MARY:
Flutters x 20 IC // Alabama Prom Dates x 20 IC
CIRCLE OF TRUST/BOM:
YHC thanked the PAX for the inspiration they provide by living true to F3’s mission and purpose and exhorted the PAX to keep thinking about the impact they are having at home, with their friends and in their community.
MOLESKIN:
Alright Alright was not happy to see the sandbag laying on the sidewalk when he got out of his truck, and to be fair the sandbag is approximately 80% of Alright Alright’s body weight so he’s at a disadvantage for sure. YHC promised there would be a lot of running despite the inclusion of a sandbag, and with 3.5 miles YHC believes he made good on the promise.
We discovered that at 0530 the smell of bagels coming from Shug’s is very prominent on the tennis courts. YMMV as to whether it’s pleasant or just makes you feel weirdly hungry during the beatdown.
After the beatdown Special Sauce showed us the form we *should* have been using to Clean and Press the sandbag to get it in position on our shoulders. YHC takes responsibility for that error, as the Q YHC should have demonstrated the form at the beginning.
ANNOUNCEMENTS:
1. Food drive – get your donations to PowPow this week! See the notice on Band
2. Holiday gathering at Glencoe on Sunday 12/20 at 1pm. Wear F3 gear, bring a gift for the gift exchange