Meet The Clock and Walkout

The Pax Lined up for a Free Mens Workout in the Gloom!  It was very obvious that YHC was out of practice as his Q skills were weak.  Nevertheless, feeling the need to share in some of the torturous joy that is F3 I felt compelled to sign up to see if I can help my brothers get better.  We introduced a few new things to the workout… Official exicon names pending.

CONDITIONS: Ideal 72 degrees at 5:30am feels so much better than 82 degrees with 100% Humidity

DISCLAIMER: Given

WARM UP:

• Moment of Silence observed for Darth Visor, an F3 Brother that unexpectedly passed away
• 10 Burpees – OYO
• 25 SSH – IC
• 10 Burpees – For Feud
• 25 – LBAC – IC
• 25 – BAC – IC
• 25 – Bent arms w palms up – IC – New move… might be better w bricks in hand
• 10 – Burpees – OYO
• 10 Walkout to Alternating Reach – Stand tall, Walk hands forward to plank, then extend left arm & hold for 3 sec. Return to standing position, then back down & Repeat w right arm. That’s 1 rep. OYO
• 10 Knee Tuck Jumps – OYO
• 10 Walkout to Alt Reach – OYO – On the 2nd go around, Drone and I decided to play paddy cake.  Going forward, I’d make this a partner exercise to make sure all Pax are getting “equal time”.
• 25 Merkins – IC
• Clock Plank – Pax were assigned clock positions & instructed to 10 count at their “time”.  Merkin position, Core tight. Hold for 10 sec. Shift right hand to 2 o’clock, hold for 10 sec. Return to plank. Shift your right foot to 4 o’clock, hold for 10 sec. Return to plank. Move your left foot to 8 o’clock, hold for 10 sec. Return to plank. Move left hand to 10 o’clock & hold for 10 sec. That’s 1 rep. Intended to Do 2 Reps with 25 Merkins between, stuck w 1.
• 10 Burpees – OYO

THE THANG: Mosey to the Play ground

• 10 Pull Ups – OYO
• 10 Chin Ups – OYO
• 10 Uneven Grip Pull Ups – OYO (Right hand facing you, Left hand facing away – while hanging, switch grip every 2 Reps if possible)
• Broad Jump – Around ⭕️ – OYO
• Single Leg Hops – Stand on one leg, leap forward landing on two feet. Around ⭕️ – OYO – These were surprisingly tough due to YHC’s lack of coordination.
• Speed Jacks – SSH’s FAST!  As many as you can do in 30 sec. Rest 30 sec. Repeat. – OYO, then 10 count
• Speed Jacks 
• Superman to Floor Angel – Lie facedown w arms extended, tighten your glutes, raise legs, raise arms & chest. Now fan arms backwards & touch hands together on your back just over your sweet cheeks. Return to starting position. 10 count popcorn called by Pax.
• Superman 🍌 Banana – 10 sec count per Pax – Feud recognized this from the P90X days.  Our version was much nicer that Tony Boy’s.
• 10 Pull Ups – OYO
• 10 Chin Ups – OYO
• 10 Uneven Grip Pull Ups – OYO

COOL DOWN: Walk the the Flag

COT:

Minimal announcements.  Upcoming 2nd F with Toxic sending a message via Pony Express to Heisenberg in order to determine the location and to firm up time.  Toxic will be seeking out a location with Belly Dancers.  Friday the 12th.

Ongoing Prayers: Drone / Seatdown / OTC

Prayers for strength for the day for our pending challenges.  Prayers for the family of Darth Visor.