When constructing my WO’s I try to think outside the box in order to keep the PAX on their toes. This Saturday in the gloom was no different, from the #PoshZooSquareOfDeath to #FlatTireWheelBarrow no one was stable for 60 straight minutes. Even I myself had to question my thought process on this one, never the less HIMS got better and we survived to #ConquerTheDay.
QIC: Kilo
PAX: Mr. Hat, Rhythm, Star Child, Bob Ross, Iceman, Storm Trooper, Abacus, Swifty, MacAfee, Forced Close, Double Down, Phlegm (FNG), Gypsy, Cochran, Steamer.
Light 3/4 mile jog across the poshy pond to the poshy fresh cut soccer fields. Well lit for COP with Rhythm’s Durango.
COP: IC
25 SSH
15 Windmills
15 Cherry Pickers
Arm Circles
Thang 1: Whistle me Q
PAX lined up on sideline of soccer field.
1 whistle: PAX shuffle opposite direction.
2 whistle: Burpee
3 whistle: PAX sprint to other side line.
not sure how many sprints or Burpees were done, but the PAX heart rate was up.
Thang 2: #PoshZooSquareOfDeath
A square was formed with cones and the PAX lined up around the square. Continuous motion around the square switching animals at each cone.
Bear Crawl
Crab Walk
Duck Walk
Frog Jump
There were 4 total revolutions around the #PoshZooSquareofDeath
Thang 3: #FlatTireWheelBarrow
Partner up with someone of equal size and fitness level.
4 cones set the length of the soccer field about 25 yards apart.
Each partner completes exercise at each cone. Switch wheel barrow at each cone.
Cone 1: 10 Sumo Squat Merkins – P1 sumo squat, P2 decline merkin with feet on P1 legs
Wheel Barrow to cone 2
Cone 2: 15 leg lift side jumps – P1 6 in. leg lift, P2 side jump over P1 leg lift.
Wheel Barrow to cone 3
Cone 3: 20 Hand clap Plank
Wheel Barrow to Cone 4
Cone 4: 25 leg throw squats
Repeato climb right back down the ladder, starting at cone 4 all the way to cone 1.
Very light 3/4 mile jog back to the flags that weren’t there because to Q forgot them in the M’s mini van.
COT:
Counted off 16 PAX and one FNG (Phlegm welcome) and learned why storm trooper is really cool and fit. Prayers were asked for Macafee’s M’s great uncle who was recently diagnosed with cancer.
We prayed to the Good Lord thanking him for waking us up and delivering us to F3.
I thank the PAX again for the awesome opportunity to lead such a great group of #HIMS. Whether you know it or not F3 has changed my life, and it is nothing short of a God delivered miracle that Rhythm asked me to come to my first post on July 15th. My prayer is that we can all try in some way to bring FNGs in because you never know whose life you may be able to impact until you ask.
F3 Louisville 