06/06/2023 - Foxboro - Farmer Carries and Other Fun Stuff
AO: Foxboro
When: 06/06/2023
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “No coupon required, but we will be moving some weight around. You know what to do – HC in the thread.”
Arrived at the AO right at 5am. Took a quick walk to the football field to set-up cones and then back to the flags to greet pax as they arrived. Hot for Teacher was already out getting some EC laps around the AO with his bike.
About a billion gnats decided to join us for the workout today. I don’t know who EH’d them, but you can go ahead and stop. They aren’t welcome back!
At 5:15 the Core Principles were shared, the Disclaimer was given, the Mission was proclaimed, and the Credo was articulated. Let’s get to work!
Warm-O-Rama
Pax didn’t have to bring coupons, but we did have one Ultra Big Boy Coupon we needed to bring with us for a majority of the workout. We started out with a mosey towards the football field, with stops along the way for exercises. Pax alternated who was carrying the coupon.
- Imperial Walkers
- Good Mornings
- Arm Circles
- Abe Vigodas
- Stretch
The Thang
Thang 1: Farmer Carries
Cones were set-up about 40 yards down the field. Pax took turns farmer carrying the coupon down to the cones, switching hands, and carrying it back to the start. Each round had an exercise for everyone else to do. All reps were done OYO while we waiting for the pax to return with the coupon.
- Squats
- Shoulder Taps
- Burpees
- Side Straddle Hops
- Plank Jacks
- Big Boys
- Carolina Dry Docks
- WHATEVER EXERCISE YOU MISSED – DO THAT ONE NOW!
Thang 2: Four Corners
This was supposed to be done in the tennis courts, but once we discovered that was locked, I improvised and let this part on the open field near the playground. All exercises were done together.
- Corner 1 – 10 Merkins
- Corner 2 – 10 Merkins + 20 Squats
- Corner 3 – 10 Merkins + 20 Squats + 30 Sidle Straddle Hops
- Corner 4 – 10 Merkins + 20 Squats + 30 Side Straddle Hops + 40 LBCs
Thang 3: Farmer Carries
A little ahead of schedule, so back to the football field for a repeat of Thang 1.
Thang 4: Bear Crawls and Overhead Press
Mosey back to the flags. Line up along one side of the parking lot. Pax will take turns bear crawling to the coupon, do 10 overhead press, and bear crawl back to their spot. Everyone holds squat while waiting for their turn.
Mary:
- LBCs
- Heel Touches
- E2K
- Big Boys
Circle of Trust
Count (8)
Announcements
Name-O-Rama
CoT: Don’t forget to invest in the relationships around us, especially those people we interact with every day at work. As I’m wrapping up my time at my current job and moving to a new job next week, I’ve been thinking a lot about the people I’ve worked with – those I’ve connected with and those I may have missed an opportunity to learn from. It can be so easy to just go through our day so focused on the TASKS we have to accomplish that we lose sight of the PEOPLE we are close to. Don’t miss those opportunities.
F3 is not a religious organization, but I invited pax to end in prayer if they wanted to.
Naked Man Moleskin
Another beautiful morning on the WEST SIDE.
Until next time – keep up the fight!