Summer School
AO: Windjammer
When: 2024-07-17
QIC: Zohan
PAX (9): Caroline, Cox, IKEA, NRA, Papercut, Sparkie, uga, Walkie Talkie, Zohan
Preamble:
I wasn't kidding in the pre-blast about not being at the Windjammer for so long, I needed directions. Drove right past Winward and had to U-turn. Let's blame the construction on changing the needed visual cues. Solo pre-run and 50 Burpees for feather's challenge. Scoped the area a bit to determine where we'll be.Warm-O-Rama:
Disclaimer given and 8 PAX run to the Dam for some warmup. Pre-sunrise, but the view was still awesome with the lake being still and mirror-like. SSH, Imperial Walkers, Weed Pickers and Squats. OYO Flying nuns (lunges with arm circles) toward the starting point. 9th PAX comes in hit and joins us. Circle up on the grassy area near the parking lot, where a solo cinder was waiting. Asked if anyone else had another cinder in their car and the answer was nope (some rucks and plates were available, but not useful for the next bit). YHC thinks every F3 man should have a cinder. Nevermind, one will do. Merkin Circle. Everyone do a Merkin on the call of Down. If the cinder is right in front of you, do a Merkin on the block. Then push it half way to the next PAX, so that you and him do a Merkin with one hand on the ground and one on the cinder. then move it all the way to that pax. Rinse and repeat till the cinder made a full circle (18 merkins).The Thang:
Pre-blast said school is in session. We lined up near the the roundabout.- Lesson #1 - 10 Big Boys, run to the next light and do 12 Jumping Spiders (explosive merkin, so that hands and feet are off the ground on the Up movement), run back and do 10 one and a half squats (squat, go up a bit, back down and then stand. Meant to ensure a deeper squat).
- Lesson #2 - 15 Big Boys, 12 Widening Merkins (start with Diamond and every time expand your hands. You'll be in wide merkin by the end of it). 15 one and a half squats.
- Lesson #3 - 20 Big Boys, 12 No Cheat Superman Merkins (hand release into superman position, on the way up finish with shoulder tap) and 20 of those squats.
- Lesson #4 - 25 Bog Boys. 12 Travolta Merkins (Merkin and finish pointing high up. every merkin change pointing hand. single count). 25 squats
- Lesson #1 - 10 double count LBCs (so really 20). 12 Prime Time Merkins (one legged merkin. switch legs each time. single count). 10 single one and a half lunges (same as the squat idea. double deep the down knee).
- Lesson #2 - 15 double count LBCs. 12 Bruce Merkins (cross legs at the ankle, switch legs on the UP position). 15 lunges
- Lesson #3 - 20 double count LBCs. 12 Cait Merkins (same as Bruce, but switch legs on the down position. harder). 20 lunges
- Lesson #4 - modified LBCs to singles. 25. 12 Peter Parker Merkins (one leg forward toward elbow when doing the push up). We did not have time to complete the lesson, nor do the final exam.