“Do this now.”

There was a special energy in the air with Fish and Chips driving in from out of town to co-lead the Northern Province pax. Before the Pax would enjoy his Q, YHC took the first half. During warm-ups there were some new exercises, resulting in the abrupt departure from “next exercise is ___, “starting position move, in cadence…exercise!” to simply “do this now…” we all have room for growth:)

Warm-up

• SSH 20x
• WMH 10x
• Arm Circles 10x
• Do it now-Front lunge/hip flexor stretch hold 10 count

The Thang

1 Min Merkin Challenge

YHC wanted to share some of the fun from the epic GoRuck Custom F3 HTL from the previous weekend. Therefore, the Pax paired up and were told there would be a standards test but they would not know the goal until after they completed it. With that it was time for the 1 min max merkin challenge with the counter placing his fist on the ground and counting only the reps where the chest of the Pax member completing merkins went far enough down to touch the fist. Each pax completed the 1-minute challenge and then YHC shared that the standard was 44. This could be a goal for those under this and an encouragement to those above to keep pushing higher and setting their own standard.

Snek & Bears Oh My

YHC then picked up the team weight. It was a 25# sand filled firehose fondly known as “snek” for its painted green finish and rattle created by F3 Churham member @marta for a previous GoRuck Challenge. The Pax moseyed over to the bridge for a race! The timer would be 5 lunge walk steps by the Pax member carrying the snek weight. The remaining pax members would do sprint bear crawls until the lunge walking pax member cried out “recover!” Buffay got out to an early lead and then ran back to take the place of the snek holder and so on each round until the Pax eventually made it all the way across the bridge. It was great!

Snek Laps and Table Work

The pax moseyed over to a fine Mexican restaurant establishment equipped with outdoor tables for some work. One Pax member would run around the large tree/outdoor kid play area and then hand over the weight to the next member while we did the following rounds at the tables until all 12 pax members had a lap around with the snek:

• Left/right step-ups
• Dips
• Erkins
• Clapping Erkins

At this point it was time for the warm-up act (YHC) to make way for the headliner band, Fish & Chips! With the humility of an English gentleman, Fish asked for recommendations of how to incorporate transporting the snek back to the parking deck. Inspiration struck Buffay who suggested we Elephant walk back while passing the snek through our legs. It sounds better and proved to be ahead of its time, thus being scrapped after mere moments of initial attempt. Classic memory though and Fish had us all Ricky Bobbying back in no time.

Route 66 Parking Deck

Fish and Chips lead the Pax up and down the deck. It smoked the Pax accordingly and YHC will try to recall all that was accomplished. Starting at 1 burpee the Pax ran up a level and would rotate between plank hold/left arm & left foot up/right arm & right arm up/low plank hold until all Pax members finished. We added a burpees until we reached a final round of 11. Then we found ourselves back down to the first level of the deck and moseyed to Ballas de Negras for Mary.

Mary

Fish & Chips was not done with us. The core needed to be sliced and diced:

• Russian Hammers 20x
• Groiner Pyramid (up to 5 then back down)
• Box Cutters (20x)

COT

YHC had the pleasure of taking the pax out for prayer where we lifted up Blistex’s work launching F3 in KC and Milton’s M. We then celebrated Toast McQueen’s accomplishment from the previous week of completing the Trip Nip Challenge of Q’ing all 3 Hillsborough sites in a given week. He now is the proud holder of the trophy….until the next ambitious pax member goes for it!

YHC,

Nickelback