05/05/2021 - Base Camp - BASE CAMP OPENING DAY
AO: Base Camp
When: 05/05/2021
PAX:
Number of Pax: 12
Pax Names: Connors, Fathom, Flush, Frank 'N Beans, Great Clips, John Denver, McDowells, Riunite, Speedo, Suez, Townie, Webelos,
DR Names: N/A
Number of FNGS: 1
FNG Names: Suez
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Mosey around the AO on the north loop cutting through the hill (approx. .6 mile).
Imperial Walkers IC (to 15)
Arm Circles IC (to 10)
Arm Circles in reverse IC (to 10)
Shoulder Stretches
Overhead Claps IC (to 15)
Neck Rolls (to the left first, 4 rotations, then the right, 4 rotations)
Quad Stretch
Hamstring Stretch
The Thang
Thang 1
Mosey down to the Reservoir (.25 mile) with coupons.
33’s with Curls and Merkins:
Start with 30 Curls on one side, mosey to the reservoir pillars, 3 Merkins, go down/up by 3.
Cut short at 9 Curls, 24 Merkins due to time and the PAX generally being gassed.
Mosey back (.25 mile) with coupons to parking lot. Leave coupons and head over to Mt. Riemer.
Thang 2
40 lb. sandbag on one side of Mt. Reimer and 20 lb. sandbag on the other side of Mt. Reimer.
PAX do Big Boy Sit-Ups while one HIM carries the 40 lb. sandbag up to the top of Mt. Reimer and back down, grabbing the 20 lb. sandbag and bringing it all the way back to the beginning. Several more HIMs had turns. LOADS of Big Boy Sit-Ups were performed.
Mosey to the top of Mt. Reimer for Mary.
Mary
Freddy Mercury’s IC to 40.
Hold plank to 0600.
Circle of Trust
An amazing day. So awesome being able to share with the PAX that showed up today this opening of Base Camp as an AO and the launching of Northwest HWY as a new F3 region.
This is just the beginning of something important and remarkable for the men of this region. Lots of Sad Clowns that need to know F3 and I challenge all of the HIMs of Northwest HWY to not keep this all to themselves and share this by bringing out a bunch of FNGs and GROW!
Naked Man Moleskin
N/A