- When: 07-22-2023
- QIC: Tron
- The PAX: Ponce, Geyser, No Brakes, No Agua, Centerfold (DR from Chattanooga)
While spending family time on St Aug Beach, I was graciously invited to Q at Wildwood AO. First time visiting Wildwood, and it was on the beach, so I opted for a Cindy/Sandy beatdown. No FNGs, and one DR pax from Chattanooga (Centerfold). Awesome!
WARMUP
SSH, Don Quixote, Chinooks, Big Arm Circles, Reacher, Willie Mays Hayes, 10 penalty burpees, 200m mosey
THE THANG 1
Armageddon (Arm workout)
BUY-IN: 50 Merkins
6 rounds of:
10 skull crushers
10 floor/bench press
10 OH press
10 bicep curls
10 bent over rows
various runs and lunges (Q’s choice)
Cash Out: 50 merkins (I ACTUALLY FORGOT THIS!!)
THE THANG 2
LEG/CORE AMRAP – TIME REMAINING
10 lunges (2 ct)
10 flutter kicks (4 ct)
10 mountain climbers (4 ct)
10 V-Ups
various farmer and shoulder carries, with a bear crawl thrown in
COT — Count-o-Rama, Name-o-Rama, Announcements, etc. I played a 2 minute audio that I found on social media from another F3 region, that encapsulated the essence of F3. I encouraged these newer pax to grow their AO, which opened January 7 this year, as the possibilities in STA are endless.
It was an honor to be present with and lead the HIMs of Wildwood AO. I hope to return soon!
