AO: Donut Shop
When: 07/19/2023
PAX:
Number of Pax: 8
Pax Names: Bergundy, Giuliani, Little Finger, Mars, McFeely, Puck, Sir Topham, Spit Valve,
Number of FNGS: 0
FNG Names:
QIC: Sir Topham
The BackBlast:
Conditions: low 60s deg F, clear, sunny. Great!
Disclaimer and F3 Principles recited
Warm-a-rama:
SSH IC (15)
Bat Wings (10 forward & backward arm circles, seal claps, overhead claps)
Hillbillies (10)
Don Quixotes (10)
Thang 1: Take a Walk
Partner Up
Both overhead carry block as we move; discuss the high point of your summer so far
Walk West to Scoville Ave then North to Ontario St
At Ontario, each PAX choice of:
5 burpees
10 overhead presses
15 curls
20 goblet squats
Pick a new partner, keep walking North to Erie St
Both farmer carry block as we move; discuss what you plan/hope/expect the high point of the rest of your summer to be
At Erie, each PAX choice of same exercises above +1 rep each and can’t repeat
Pick a new partner, walk East to Ridgeland Ave
PAX choice carry block as we move; discuss the high point of your year so far
At Ridgeland, each PAX choice of same exercises above +1 rep each and can’t repeat
Pick a new partner, walk South to Ontario St
PAX choice between overhead and farmer carry block as we move; discuss what you plan/hope/expect the high point of the rest of your year to be
At Ontario, each PAX choice of same exercises above +1 rep each and can’t repeat
Pick a new partner, keep walking South to Lake St
PAX choice between overhead and farmer carry block as we move; discuss something else
At Lake, F3 Deck of Cards chose Dips as the exercise
PAX choice carry blocks back to AO (West on Lake)
Thang 2:
Finish the deck of cards (time permitting)
Didn’t get through the whole deck, but got to:
Merkins, Derkins, Knerkins, Diamond merkins
SSH
Plank Jacks
Lunges (forward and backward)
Smurf Jacks
Calf raises
Karaoke and backward runs (down and back between rows of light posts)
Low, slow squats
Monkey humpers
Burpees
High, slow flutter kicks
Mary (chosen by the deck of cards):
Heels to Heaven
Flutter kicks
Shoulder taps
Countorama
Nameorama
Announcements: Check Slack! Fellowship opportunities this week and next, several 1st/2nd/3rd F events planned in August already
Circle of Trust: YHC focuses on the negative too often and doesn’t regularly reflect on the good things that have happened and are going to happen. Thanks for humoring today as YHC works on that.