01/22/2021 - Holy Hill - The Hills are Alive with the Sound of
AO: Holy Hill
When: 01/22/2021
PAX:
Number of Pax: 17
Pax Names: CVS, Diesel, DJ Sump Pump, FIB, Flush, Half Price, Handy Manny, Judge Smails, Lewinsky, O’Douls, RoachCoach, Sosa, Sweet Gherkins, Thomas Tank Engine, Thumb Drive, Toasted Coconut, Uncle Rico,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
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 loop; with buttkickers, skip for height, cariocas, backwards run, side shuffle, broad jump and regular run.
Imperial Walkers – IC count to 25
Arm Circles Forwards – IC count for 15
Arm Circles Backwards – IC count for 15
Pigeon Stretch – both legs
The Thang
Thang 1
Partner Up – DORA
100 Overhead Press – partner traveling to first cone location and performing 1 burpee
200 Arm Curls with Coupon – partner traveling to second cone location and performing 2 burpees
300 Chest Presses with Coupon – partner traveling to third cone location and performing 3 burpees
Pick up the 6 on reps.
Leave coupons.
Thang 2
Mosey up the Hill using the path to the left, curve around and circle up at the top of the big hill. May need to go single file. Hope FIB is okay from slipping a bit when encountering that hole.
50 Hand Release Merkins, run down to the base where there’s a cone, turn around and go up the path and circle back at the top.
50 Big Boy Sit Ups, run down to the base where there’s a cone, turn around and go up the path and circle back at the top.
50 Air Squats, run down to the base where there’s a cone, turn around and go up the path and circle back at the top.
Pick up the 6.
Mosey down the hill and over to the smaller hill.
Thang 3
“BurpMerk Inchworm”
All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. Didn’t finish entire circuit due to running out of time and 17 PAX.
MARY:
-Freddy Mercurys IC to 30 taking us to 0600.
Circle of Trust
Prayers for Parks and Rec & Family, Carmen San Diego & Family, Mr Miyagi’s Family and Ronda Rousey’s mom ALL struggling with medical issues
Talked a bit about how getting to Q is a privilege. Not really about ego or being the “focus of attention” – more about the opportunity to push one another in a concerted fashion. Haven’t Q’d? Get out there? Haven’t Q’d recently? Q more! Pick a date, it may seem a little scary, but get your name down on that Q sheet and you’ll figure it out.
End in Prayer.
Naked Man Moleskin
N/A