AO: HFT
Date: 12/19/19
PAX: Bobby Boucher, Cataracts, Crimson, Flenderson, Frisco, Hamm, Henny Penny, Oxtail, QueeQueg, Slappy, Theismann, FNG Shake It, Short Circuit, Shut-In, Traffic Cone, Two Factor, Wahoo, Yahoo, WWW,
We did have an FNG so we recited the F3 mission, core values and credo cited. Pledged Our Allegiance to Old Glory and 16 of us head off for the workout and 3 head in the other direction to get in a 5+ miler (Shut In, Slappy, Two Factor).
Warm-up: GM, Sir Fazio, calf stretch.
Mosey over to where YHC laid the bricks. The PAX was surprised and now it was time for the thang. QIC calls for PAX to partner up.
Thang 1:
Partner 1 does Presses with coupon x25. Walk to next island for 25 more presses. Repeato for 1 more island. Partner 2 runs until P1 gets to third island and completes the presses. Flap jack heading back to starting point.
Next is Rows with coupons. Same style as presses.
We get some rest from the coupons. QIC get the PAX to line up for Inch Worm N’daiyes for x10
Diamond Merkins x10
Get the coupons for Extensions. P2 runs same pattern as the presses and rows.
Put the coupons back and mosey back to the flag for thang 2.
Thang 2:
ABC with a WWW
Not So Lazy Boys (Ab – legs straight out and lean back) 10 count x5
QIC introduces a new exercise – Downtown Crawl (in a plank position, PAX does groiner, merkin, and reverse inch worm to feet and back out to plank (1 rep). Repeato x10
Circle up for thang 3.
Eskimo Merkins x10 count
Global Warming (squat ankle touch, Imperial Walker, and diamond merkins)
Obama
I was trying get through the workout without any burpees but the PAX insisted and anyway, it was only fitting since Frisco was late. Burpees x10 OYO.
COR: 19
NOR: a few Respects, mehs
Announcements:
Support Frey Daddy during the Oak Wood 24 … find more deets in Slack.
Prayers / praises: there were lots of them. Prayers for those who are grieving for lost loved ones. Prayers for our Brothers on IR who are trying to heal to get back out into the gloom. Prayers for those who are traveling and for those who have family who are traveling.
YHC took us out.
NMS:
Welcome FND Shake It.
Q #59 of 52. It is always an honor to be in the gloom with these HIMs. I’m charged to continue to accelerate.
Q #4 of 6 for Birthday / F3-versary week. I am definitely feeling it.