Palencia Pop-UP – Velcro and Teflon

Posted on John McManusPosted in Backblasts
  • When: 6/3/23
  • QIC: Deuce, Saigon Sam
  • The PAX: Sewer Pipe R, Magnum R, Wapnah RR, The Breeze , Airbags R, FNG - Jergens

F3 ventured into the bold new world of Palencia on this beautiful Saturday Morning. After a thorough scouting mission on Friday morning ,Saigon Sam and myself had a proper beatdown planned to christen this hopefully soon to be permanent, to-be named AO. 8 pax in total gathered, including 1 FNG, after the disclaimer and communication of the F3 mission a brief message was offered. According to a neuroscience theory our human minds have a negativity bias. “The brain is like Velcro for negative experiences but Teflon for positive experiences.” Teflon for those confused is the brand name for  the chemical coating, polytetrafluoroethylene, a non-stick surface used on frying pans developed in the 1930’s.  “it takes at least five positive interactions to make up for just one negative one.” To counter this we must make a strong effort on the positive thoughts and interactions we have, and think about them for at least 30 seconds. Basically any chance you get think about something you are thankful for and sit with that that thought as long as possible!

Warm Up

SSH x 10 IC, Toy soldier to half court, but kicks to opposite baseline and repeat, The reacher x10 IC, LM OYO, DD OYO, Upward dog OYO, LBAC F&B x10 IC, Overhead claps x10 IC, Wonderbra x10 IC, MP x10 IC

The thang

Doracides on basket ball court, alternate with partner for 50 BBS, 100 merkins and 150 squats, partner runs suicide sprints on basketball court baseline to foul line and back, 1/2 court and back, opposite foul line and back and opposite baseline and back.

Saigon Sam took over from here, we set out on a tour de Palencia with the terrible dice

Mosey to the fountain.  Roll the dice along the route.  15 Lateral Lunge & 15 Dips ICAt the fountain – 3 rounds, 10 reps each exercise IC together
Round 1
  • Merkins
  • Single leg dead lifts
  • Mountain climbers
  • Lap, bear crawl ramp
Round 2
  • Diamond Merkins
  • Tucks
  • Freddie Mercury
  • Lap, bear crawl ramp
Round 3
  • Wide Derkins using chairs
  • Split Squats using chairs
  • Flutter Kicks
  • Lap, bear crawl ramp
Mosey back and roll dice along the way. 15 Merkins. Final Sprint by PAX length of the fields to COT Announcements – HHHD Wednesday at Greenwise. Prayers and Praise for Breeze daughter and Magnum’s son.

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