08/23/2021 - The Citadel - Sheldon Cooper
AO: The Citadel
When: 08/23/2021
PAX:
Number of Pax: 12
Pax Names: Clearcoat, CVS, Handy Manny, Puddles, Rohrman, Sweet Gherkins, Thumb Drive, Woodpecker,
DR Names: Buchanan
Number of FNGS: 2
FNG Names: Bowser, Simba
QIC: Sir Mix-A-Lot
Introduction
Pre-Blast: “Start your week right and put in some work. No coupons required for this one. Look up “Sheldon Cooper” in the exicon if you want a preview. Be ready to move. HC below! No excuses.”
As the pre-blast stated, I dug through the F3 Nation exicon looking for something new. This seemed like a good burner to start the week. Let’s go!
(I also think it ended up being a good intro to F3 for our two FNG’s who came out today.)
Rolled into the parking lot a couple minutes after 5:00. About half of the pax were already there. I placed 4 cones in a large square across the parking lot – then greeted the pax as we met in a circle. The clock hit 5:15 and it was time to get to work!
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- SSHs – 20 IC
- Tappy Taps – 10 IC
- Imperial Walkers – 10 IC
- Arm Circles – 10 IC x2
The Thang
Thang 1: “Sheldon Cooper”
- 10 Burpees
- 10 Squats
- 10 Merkins
- 10 Big Boy Sit Ups
- Run a lap – marked in the parking lot with 4 cones
- Return to the starting point and repeat exercises with 9 reps – decreasing the number of reps after each lap
Pax worked hard and got done faster than I expected, so I added a second thang on the spot…
Thang 2: “Lunge Walk”
Start on the parking lot line, lunge walk to the first line, do five squats, and run back. Lunge walk to the second line, do 5 squats, and run back…rinse and repeat, going further each time until time is called.
Circle of Trust
Count-O-Rama
Announcements – GET SIGNED UP FOR THE 5K!
Name-O-Rama – Welcome to BOWSER and SIMBA
CoT- It’s a new week. What are you going to do with it? You’ve been blessed with new opportunities. Work hard. Help others. Accomplish great things. Be better than you were last week. Time is never guaranteed for us, so make the most of it.
Naked Man Moleskin
I was not only impressed by how hard the pax worked this morning (especially our FNGs) – but it was also impressive how they pushed each other.
Clearcoat – you are a true HIM, and the model of what a Site Q is supposed to be. Appreciate you, brother!