The Partner 600

September 16, 2022

WHEN: 09/16/2022
QIC: OPEC
PAX: Botched, Grandpa Ninja, Barksdale, Lil Fetch, Firefly, BB, Fixit, Pedialyte, Skribble, Crash Cart, Red Tape, Llama Llama, Banana Slug, Swamp, Awesomebaby
ME HEADCOUNT: 16
EC HEADCOUNT: 4
COFFETERIA HEADCOUNT: 5

4 for EC Week 3 of the #Botched1000. 16 PAX joined for a burpee-free ME hosted by YHC. With a simple circuit and partner work in mind, we got to work.

  • Warmup
    • SSH IC x20
    • Imperial Walkers IC x10
    • Slow squat IC x10
    • Willie Mays Hayes IC x10
    • Slow Merkins IC x10
    • Peter Parkers IC x10
    • OH Claps IC x 20
    • Mosey to block pile and pick your coupon
  • The Thang: Partner X600 with blocks
    • Partner up size doesn’t matter
    • Mosey to the rail
    • First x200
      • Exercises: 100 curls and 100 derkins (feet on rail)
      • Partner 1 sprints across all parking lots to the fence and back. Switch with Partner 2
      • Partner 2 completes exercise until tapped out by Partner 1
      • Repeato until phase is complete
    • Second x200
      • Exercises: 100 dips and 100 overhead press
      • Partner 1 bear crawls across first 2 parking lots and runs back. Switch with Partner 2
      • Partner 2 completes exercise until tapped out by Partner 1
      • Repeato until phase is complete
    • Third x200
      • Exercises: 100 Jump lunge with block SC (with option to hold overhead) and 100 leg raises with block overhead (modify to no block as necessary)
      • Partner 1 gorilla walks across 1 parking lot and up hill, runs back
      • Partner 2 completes exercise until tapped out by Partner 1
      • Repeato until phase is complete
    • Return Blocks when complete
  • Mary
    • Mosey to start – circle up
    • Flutter Kicks IC x50

Announcements:

  • The Bull – 29 Oct, 7-11AM
  • The Quarterly Report – 1 Oct, 7-8AM?

COT:

I am just feeling grateful for all the blessings of life, and the community of F3. It’s the PAX that makes F3 special. All of you. Thank you for letting me be a part of your tribe.

SYITG

OPEC