Christmas In July – A Few Of My Favorite…F3 Exercises!

AO: Windjammer

When: 2024-07-31

QIC: Caroline

PAX (14): Capsize - Cooper, Caroline, Cox, Deep dish, Dipstick, FannyPack, IKEA, Nair, NRA, Soapstone, Sparkie, Townie, Walkie Talkie, Zohan

Preamble:

Birthday Q! And the theme being Christmas In July with a play on the song, "These are a few of my favorite....F3 Exercises. None, but my favorites! NO Burpees!:)...but that was spoiled later into the beatdown. I could tell summer travel season is coming to a close with great numbers, 14!

Warm-O-Rama:

Warmed up in front of the flag near the dam: 15-Side Straddle Hop (SSH) 10-The Windmill 15-The Hillbilly Arm Circles Covids/Michael Phelps

The Thang:

Didn't travel far to get started. Had each PAX chose their favorite coupon from the dam coupon pile. Completed Colt45s (15-curls, 15-skull crushers, 15-bent over rows), then travel (with coupon) about 30 feet and complete 25 American Hammers (with coupon). We did this twice, and then put coupon back. Moseyed down to entrance to the boat ramp and air chaired for the six. Merkin mile! On the way down we stopped at all the cross streets to the right and did 10-peter parker merkins, and 25-gas pumpers. All PAX stayed together at each cross street and waited for the 6. On the way back we threw in some squats. Waiting for some of the PAX, Zohan did call out some burpees and broke my burpee pledge not to bring these up, but it wasn't my fault!:) Completed the Merkin mile back at the boat ramp entrance. With about 7-8 minutes left we ran back to the F3 flag with an indian run.  

COT:

School of Rock F3 location will be moving from Wednesdays to Mondays starting August 5th.

Naked-Man Moleskin:

  Zohan also gave the group a run down of the Q Source and a recommendation to start reading. Our site Q, Walkie Talkie, mentioned we start by breaking it down each week and discussing during Coffeeteria.

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