It was day 1 of Form Week in Churham.  As any good amateur, I review some YouTube videos and organized a Q around a few standard F3 exercises: Merkin, Squat, Burpee.

Warm-up: 

SSH x 30 IC

Good mornings x 10 IC

LBAC forward and revers x 10 IC

WMH x 10 IC

The Thang:

Discussed and demonstrated proper form standard merkin.  Crowd-sourced input from the Pax.  20 single count merkins.

Run up hill and back.

Roxanne (modified): While staying in the plank position for the entire song, a Merkin is done at every “Roxanne” 

Run up hill and back.

Discussed and demonstrated proper form squat with input from Pax.  20 single count squats.  5 gallon buckets for Pax interested in box squat.

Run up hill and back.

Discussed and demonstrated proper burpee including how to count a 5-count burpee. 20 5 count burpees.

Run up hill and back.

Chumbaburpee: To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee.   Unfortunately my BlueTooth speaker died but thanks to a great suggestion we put the phone in a 5 gallon bucket and charged on.

Run up hill and back.

Mary:

Bring Sally Up: 
To the song, Flower by Moby, when the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position.

COT:

Mark your calendar for The Northern Province Winter Convergence, The Wolf!  January 5, 2019 from 7 to 9 AM meet at the Duck-and-Weave AO.  See Slack…

Add your HC or SC here: Google Doc

NMS:

If there isn’t a BB, the CSAUP didn’t happen.  The longer you wait to write a BB the harder it is to recall details.