- When: 07/13/2015
- QIC: Jumanji, Big Bird, OTC
- The PAX: Barker, Gamer, Sleeper, Nike, Mr Fix It, Thriller, Pusher, Piano Man, Heisenberg, Farah and Farah, Ace, LIFO, Band Camp, Stark, Hollywood, Toxic, Bull, OTC, Jumanji, Big Bird
20 PAX gathered in the gloom where a triple threat of Qs waited for them with 3 stations of horrible. Weather: it’s still Florida in July
The Thang
COP
Jumanji
- SSH x 20 IC
- Peter Parker Merkins x 10 OYO
- Imperial Squat Walker x 20 IC
- Mountain Climber Merkins x 15 IC
Big Bird
- Smurf Jacks x 20 IC
- Monkey Humpers x 20 IC
- Diamond Merkins x 10 IC
- Air Chair OHC x 20 IC
OTC
- Russian twist x20 IC
- Hello Dolly x20 IC
- Freddy Mercury x20 IC
- Ranger Merkin X20 IC
Count off by 3s
Split into 3 groups; Jumanji group 1, Big Bird group 2, OTC group 3; each station should take 10 minutes (the counts below were adjusted on the fly as the PAX and Qs started to die)
Station 1 (The Construction Zone)- Jumanji group
COP- grab your bricks
- Little Baby Arm circles forward x 20 IC, backwards x 20 IC
- Moroccan Nighclub x 20 IC (arms out and rotate palms)
- Overhead Arm Claps x 20 IC
- V ups x 15 IC
- Flutter kick with brick press x 20 IC
- Superman- count around the circle to 30 x 2
Station 2 (The Combination Station)- Big Bird group
- Burp and Merk: Burpees but you add an extra Merkin each one all the way to 10 and back down.
- Happy Jacks x 5 (5 sets of 5 SSH IC plus 2 jump squats)
- 5-10 Dr. W (depending on time and strength of PAX): Start at 6 inches 8 count exercise. 1. Legs apart like low Dolly. 2. Legs Together. 3. Raise legs to Rosalita (45-60 degrees). 4. Spread legs. 5. The W (hands together and stretching between your legs) 6. Return to back legs still up and apart. 7. Legs together. 8. Legs down.
Station 3 The Nameless- OTC group
- 1 legged burpee x20 OYO 10 each leg
- Jump Lunges x15 IC
- Fingertip Merkins x10 IC
- Daft Punk x5 rotations
Jack Webbs to 10 as a group- merkins and shoulder press (go back down the ladder to 1 if time allows)
Jumanji goes to Station 2, Big Bird to Station 3, OTC to Station 1
Jumanji goes to Station 3, Big Bird to Station 1, OTC to Station 2
Reform one group and partner up. A train rattled by so 10 burpees to honor it.
Now you’re tired and beat down just like in life- what do you have left, because you are capable of far more than you think:
Stay with your partner for a modified fitness test- 1 minute Merkin max; 1 minute BB situp max (who is the champion?)
BOM and Announcements:
Follow the link to place your JAX regional gear order before 7/18/15 http://f3.mudgear.com/products/f3-jax-shirt-pre-order
The first JAX region 2.0 Day will be Sat. August 22 at 0700 at Alexandria Oaks Park (same time, same place). Bring your kids for a hour of fun and fitness followed by Coffeeteria. Show them what F3 is all about.