Thank you Madison for taking us out
March Madness is moving forward: Contact YHC or see Slack for more details on how to get involved
Numbers are down across many of the AOs. Try to reach out to pax you have not seen in a while and get them back out in the Gloom.
NMS (Naked Mole Skin)
Word went out late yesterday for a Q at the Matrix today.. Fresh off a Q in Charlottesville over the weekend and knowing I was going to put in some work today, I figured why not.. Someone has to .. Its how F3 works.
YHC figured we needed to knock out the items in the March Madness CSAUP anyway, so we could quickly get those knocked out and toss in a few extra items to round out a 45 min of F3 fun.
Swamped at work today so no time for picking at the pax. Just going to cover the basics of the 1st F.
WARM UP: BLIMPS
Burpees: 5 OYO
Lunges: 10 each leg OYO
Imperial Walkers: 15
Merkins: 20 Civilian Count
Plank Jacks: 25 OYO
Squats: 30 OYO
Mosey to Track: and do one round of Indian Runs to get the cardio going.
Lightning Q: 1 Pax calls out an exercise then runs a lap around the track as the other pax do called exercise. Two rounds so everyone has an opportunity to get a few good sprints in.
Time to mosey: We got work to do.
Back to the AO start location for a round of 4 corners or “X” or starfish missing a leg.. Whatever you want to call it, I call it Awful
Awful “X” 4 corner thing:
Center is 10 Merkins.
4 Corners are: 10 Big Boy situps, 10 squats, 10 pull ups, 10 Heels to heaven.
After each corner, you run back to center for 10 Merkins then go to the next corner until you have completed them all.
Rinse and repeat for round 2
Time to mosey to the rock pile
Little game of gypsy rock: all called exercises to 30 count and pass your rock right
Put the rocks down and run back to launch location to perform 10 knees ups on the monkey bars and return to your rock for all called exercises to 30 count and pass your rock left
Mosey back to AO
5 mins of Mary