- When: 02/19/18
- QIC: Sand Crab
- The PAX: Full Monty (respect), Outhouse, Gizzard, Check Please, Cousin Eddie, Crash, Kramer, Happy Feet, Snooki, Peg, Squeege (respect), Skim, Bada Bing, Air Bags (respect), Bullwinkle
Welcome – Sand Crab VQ — ACCOUNTABILITY
16 F3 Men showed up ready to give it all they had. The Q reminded the team that this month was all about Accountability. Today, EVERYTHING was done with a partner and both partners were accountable to each other. ALL exercises were done in cadence with your partner, with the direction from the Q to push each other but not to leave your partner behind. A few wagon wheels were needed to keep the full PAX together.
F3 men in attendance today: Full Monty, Outhouse, Gizzard, Check Please, Cousin Eddie, Crash, Kramer, Happy Feet, Snooki, Peg, Squeege, Skim, Bada Bing, Air Bags, Bullwinkle, Sand Crab
Warmorama
Q is not a professional so asked everyone to continue at your own risk. Modify as needed.
Q asked F3 men to pick a partner, pick someone their size and approximate fitness level.
Everything we do today, you will do in cadence with your partner.
Let’s start exercises:
Crab Cakes in cadence
Crab walk position, raise one arm opposite leg and touch knee, repeat.
Let’s mosey and line up:
Double Applesauce
2 column Indian run – do in cadence with partner
At field, line up.
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The Thang Accountability
Wheel barrel your partner to the middle
Do 5 burpees, with 5 merkins each
Wheel barrel opposite partner to the other side
Do 5 Bropees
This is high 5 your partner on the jump
Leap frog back to start
Do LBCs until the PAX is all in.
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Bear Crawl to the center
Do 4 burpees with 4 merkins
Bear crawl to the end do 4 Bropees
Lunge back, in cadence with your partner and touch elbow to ankle
Do LBCs until PAX is in
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Run to center
Do 3 burpees with 3 merkins, each merkin clap your hands (Clurpee)
Run to end
Do 3 Bropees
Run back to start
Do LBCs until pax is in
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Crab walk to the center
Do 2 burpees and 2 merkins
Crab walk to the end
Do 2 bropees
Run back
Do LBCs until pax is in
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Lunge to the center
Do 1 burpee and 1 merkin, this time hands free and clap
Lunge to the end
Do 1 bropee
Run back
Do LBCs until PAX is in
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Double Applesauce off the field, down to the end, and back to the flag.
One quick exercise. Then out again with a Double Applesauce, stopped in parking like for 3 Bropees, in cadence, started up the Double Applesauce, stopped about for 5 more Bropees, started running again, then Q directed everyone to run back wards back to the flag.
Circle up, Q lead men in a pigion stretch, then a shoulder stand or head stand.
COT/BOM
Count-orama (16) and Name-orama
Huddle up
F3 Jax F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith Accountability