Somethings old, somethings new

March 29, 2018

WHEN: 03/28/2018
QIC: Kevin
PAX: Nookie, Stevie Ray, Bogey, Stop Drop and Roll, Propofol (FNG), Bogey, Band Camp, Tree House, Zika, Light Foot

Warm-up

  • 20 SSH
  • 10 Good mornings
  • 10 arm circles
  • 10 reverse arm circles
  • 20 Imperial Walker
  • 20 Mountain Climbers

Pax also got an introduction to hip pivot bending; we did 20 of those

Finally YHC has heard of sitting rising test to measure probability of adverse health outcomes in medium term, and has decided to incorporate them in the workout. PAX passed with flying colors. We did 10 each.

The Thang

Mosey to the track to run a quick lap. The main task is performed in groups of 2.
Thanks to moore, YHC has learned the difference between Egyptian pyramid and Mayan pyramid. We incorporated Mayan pyramid scheme with the following exercises.

Teams took off in opposite directions, stopped at the halfway point to finish the following pyramid. No individual glory, just team goal.

  • 20 Jump-ups
  • 40 Burpees
  • 60 Merkins
  • 80 Body weight Squats
  • 100 Lunges
  • 100 Lunges
  • 80 Body weight squats
  • 60 Merkins
  • 40 Burpees

PAX didn’t have time to do the 20 Jump-ups to finish the pyramid. We left it crooked. We can blame large ROTC contingent from UNC that took over the track for their annual fitness test.

Mosey over to the parking lot to do some Mary. Stop drop and roll, kicked off the Mary with a very long box cutter routine.

We also did some spooky classic boat-canoe, ring of fire merkins to finish it off.

COT

This is the first solo Q for YHC. YHC can’t thank the group enough for the fellowship he found in F3. YHC recognized the benefits of F3 in his personal life while imploring others to reach-out into the community and bring the unique joy of F3 to others. We welcomed FNG propofol with great cheer and kicked off 50 birthday celebrations to our beloved band camp.