The Return of FLOP, Part Four (Loko?)
AO: Rubicon
When: 2023-09-28
QIC: False Start
PAX (10): Deep dish, FannyPack, Groundhog, MillerTime, No-See-Um, Pinkey, Special K, Trebek, Walkie Talkie
Preamble:
Well, here were are again. Another year down, and another year to celebrate the return of my short-lived F3 name Flop. No-See-Um got his wishes from last year and didn't have to participate this year...odd way of avoiding it by injuring yourself, but oh well, to each his own.Warm-O-Rama:
Mosey over to the flag pole with some but-kickers, high knees, and carioca left & right along the way.- SSH
- Hillbilly
- Weedpicker
- Arm Circles (forward & backward)
- Covids
The Thang:
The Thang #1 Complete each exercise below with a run around the track in between for a F.L.O.P. mile.- Flutters x25 (alpha count)
- Lunges x50 (single count)
- Overhead Claps x75
- Plank Jacks x100
- 100 cumulative reps of Merkins or Squats (w/ coupon)
- Rifle carry your coupon out to the centerfield fence and back
- 100 cumulative reps of Curls or Coupon Swings
- Rifle carry your coupon out to the centerfield fence and back
- 100 cumulative reps of Rows or Lunges
- Rifle carry your coupon out to the centerfield fence and back
COT:
Lots of things going on this fall:- Fall convergence - data TBD
- Santa Ruck - Save the date of Dec 9