COUNT-OFF & NAME-O-RAMA: PAX: Aaarrrggghhh Ant Man Bleep Big Tex Broadway Joe sound machine Slushii QIC: Agnes
AO: Glencoe Park F3 DISCLAIMER & WELCOME:
WARM-O-RAMA: SSH – 20 IST – 20 Veggie pickers – 15 Baby arm circles – 10 (front)+ 10 (back Indian Run – 2 laps
Mosey with coupon to field
THA THANG: Murder bunny across the field – sprint back and forth (can’t forget the coupon!) … murder bunny back
Coupon Carry/Mosey across the field, switching shoulders
Partner up (200 reps – 100 each alternating exercise with partner) Bicep curls Overhead shoulder presses
Coupon carry/mosey repeato
MARY: WW1 x 12 double count cadence Flutter kicks – 18 double count cadence Dracula – 8 OYO JLo – 16 cadence American hammer – 12 double count cadence Outlaws – 10 each way Plank x 60 seconds
Burpee x 10 OYO to close out
CIRCLE OF TRUST/BOM: YHC prayed us out
MOLESKIN: Morning started off cold but warmed up fast with the Native American run, which YHC was quickly reminded this isn’t KTT by other PAX (we may have run a mile today). YHC woke up at 3:00 AM and couldn’t fall back asleep so the ideas were flowing to get a little bit of cardio and some good coupon work in. Felt good to do Murder Bunnies again, but probably won’t feel good later.
ANNOUNCEMENTS: 1. INSERT 2. INSERT1 – Next Wednesday 1/20business casual/professional/interview clothing donations to splash 2- 4x4x24 CSAUP Feb 5-6 starting at 1900 3- TID 18k March 6 at 0700 4 – Grow Ruck April 8-10 in the land of Gregg Popovich 5- F3 golf
Mosey to Tennis Courts – DORA (PAX 1 run across courts to fence and back for first exercise, PAX 1 run across courts to fence and Bear Crawl 1 court for second exercise, PAX 1 run across courts to fence and Crawl Bear 1 court for third exercise) Exercises – 100 Merkins, 200 Squats, 300 LBC’s
Mosey to Basketball courts – divide up PAX to minimize contact and PLAY BASKETBALL!
MARY: Hunt for Big Tex’s key
CIRCLE OF TRUST/BOM: Thankful for each man and others that were not in attendance
MOLESKIN: YHC wanted to continue #makingsecondchoicefirstchoice and decided to keep it simple and fun today. What’s more fun than some old school basketball pick-up games!?! Other than Rump Roast I think all enjoyed the 12min of cardio. Rump Roast stated “he would rather do burpees than play basketball”. YHC will keep that in mind next time. Big Tex stated during DORA that his key was lost. A quick scramble was made to find the key but he decided to push on with the workout instead. We all found out that Bleep is a beast from the elbow, Broadway Joe kept DFib on his toes during the game of 21, Sound Machine is far quicker and nimble on the court than he looks, and DFib hates deflated balls. I guess DFib and Tom Brady have differing opinions on how they like their balls. We spent the last couple of minutes retracing our NA run and route to DORA. YHC found the key where Big Tex was standing during warmups.
ANNOUNCEMENTS: 1. TRAIN FOR CSAUP 2. Be on the lookout for 2ndF event coming up soon (also F3 Golf)
THA THANG: 5x5x5 at Cox building (5 dips on bench, run up stairs 5 burpees, run to other side and 5 (each leg) step ups on bench, around the world plank on street blockers, 5 box jumps on fountain
AB Station – LBCs, WW1, and Box Cutters
Mosey back to tennis courts at the park – calisthenic suicides (karaoke runs, high knee jump, backwards run)
On tennis practice wall – wall squat for 2 min, legs up on the wall and 5 irkins
MARY: Jlo x 10 IC
Homer to Marge
WWI x 10
CIRCLE OF TRUST/BOM: Thankful for this day and time with these men
MOLESKIN: YHC went to an immediate mosey after the disclaimer and PAX felt we were going to go and run with the KTT. Last night YHC talked with Draper about a meetup for warm up. After a quick warm up the two groups split and we commenced on for a bootcamp beatdown. Some decent mumblechatter about what we would name our FNG. Lot’s of “that’s what she said” comments were made on the tennis court. Great getting to know Broadway Joe this morning and welcoming him to the group!
ANNOUNCEMENTS: 1. HH at Dfibs house 11/20 2. Cocktail making class December 9th – see Chairmans post