After creating a presentation for work and watching that presentation given 5 times during the week, YHC had his inspiration for the final challenge of Trip Nip week. The only thing left to do was turn a 60 minute presentation used for a wellness program kickoff to a solid and memorable F3 workout. Let’s see how we did.

Warm-up

• Jog around the Weaver St parking lot
• SSH 20x
• WMH 10x

The Thang

The Pax moseyed across Churton onto Margaret St. YHC instructed them to complete 100 Bear Crawls. The Pax ended in front of an American Flag. As we enjoyed a squat hold, YHC explained we completed 100 Bear Crawls in reference to the 100 million + Americans how have diabetes or pre-diabetes. How did we get to this point in our scociety? Well the Pax were about to find out with a story….and exercises of course

Pop Quiz

• Pop Quiz: Who was the 34th President? Roosevelt….nope! 10 Penalty Burpees
• Correct Answer: Eisenhower so we did 34 “Ike” Arm Presses as the Pax yelled out a presidential “Ike” at the time of each rep until we got to 34
• Pop Quiz: What was President Ike’s favorite pastime when he wasn’t a General or President? Golf, correct!
• Pop Quiz: What happened after President Ike played 27 holes of golf? He had a heart attack! So it was time to get the heart beating

Heart Attack Circuit: 30 sec each

• Jogging in place
• Alternating leg merkins
• SSHs
• Backward lunges
• Hot feet

Partner Work

Back to our story. After President Ike had a heart attack he directed his cardiologist to tell the American people why he suffered a heart attack. So his cardiologist paired up with a renowned nutritionist. In honor of this partnership the Pax split up into pairs to complete the following timed partner circuit:

• Squats/Burpees
• High Knees into the waiting hands of your partner/Backward lunch (Disclaimer watch your thumbs!)
• Partner Squat Hold

Competing Messages

Back to the story. President Ike’s cardiologist and nutritionist collaborate together to identify the enemy of health as fat and cholesterol. However, across the pond there is a prominent English nutritionist who has identified a different enemy to health-sugar! So the pax completed Sugar Bear Crawls down to to farmer’s market pavilion.

The Americans win the messaging and lobbying war and eventually the first ever government dietary nutrition guidelines are created. YHC then poses the question what else, was later introduced in 1992? Fish & Chips correctly guesses the Food Pyramid! To celebrate his correct answer we do a smaller than planned Burp & Merk pyramid until we get up to 5 merkins and come back down to 1.

It was time to mosey back to the flag so the Pax enjoyed a “Rick Bobby” run with high knees/butt kicks back to “Bolas de Negras” where it was time to do the full Burp & Merk pyramid until we get up to 10 merkins and come back down to 1. That was a terribly good decision. Pax were fully smoked by the end and it was time for Mary.

Mary

To continue the story, after the food pyramid was introduced with a large emphasis on low fat/cholesterol with heavy refined carbohydrates the percent of Americans today that have a BMI >25 is at a staggering 75%. Naturally we did 75 reps of core exercises to mark this milestone.

• LBCs (25)
• T-Bones (25)
• Russian Hammers (25)

Moleskin

YHC collected the “Trip Nip” prize of the wood burnt cedar plank to celebrate a week worth of Qing in the F3 Northern Province. It was a challenge to keep things fresh and new. We started pulling a car Monday, having game activities Wednesday, and now a presentation Friday. Qing is a challenge whether you are a bearded veteran or a clean shaven FNG. Regardless of experience, it should be taken on as an opportunity to develop communication and leadership skills and to serve your fellow brothers. We have a great group of Pax stepping up into leadership and fiding their own unique Q style. I will enjoy sitting back and working on my next presentation that may turn into another Q- you can find inspiration anywhere.