In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table. What would the PAX think? We shall soon see…
Mosey to soccer field for Warm-Up:
Line up in straight line
- March with following exercises
- Alternating Open Gates till Q yells halt
- Alternating Close Gates till Q yells halt
- Kim Jong Uns till Q yells halt
- Butt-Kicks till Q yells halt
- High Knees till Q yells halt
Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt! Penalty for non-compliance, 5 burpees! Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees. Definitely got the PAX focused for the really fun warm-ups. Circle up for:
- Hillibillie’s IC X20
- Self Love IC X20
Now to what I’m gonna call Double-Barrel Jane Fonda warmups!
- Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
- Side Leg Raises Left Leg IC X20
T-claps to Jingle Vader for literally getting his foot past his head on this one. Does he even have an IT Band? Watch those eyes PAX. Some things can’t be unseen.
Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0. Basically, this is a standing side reach with foot going out while arm goes to other side. You needed to be there for this one:
- Jane Fonda’s 2.0 IC X20
Much mumblechatter on this exercise including comments about leg warmers and leotards among other things. Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…
On to the first Thang:
Conveyor Belt
PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX. Line up in columns by team at one end of soccer field. At YHC’s command start bear crawling in column to first cone and perform appointed exercise. Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.
- Cone 1 – 20 Monkey Humpers
- Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
- Cone 3 – 20 Lunges (2 is 1)
- Cone 4 – 20 Wide Merkins
Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning. But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team. The other “losing” teams have to perform the other exercise.
Winner’s choice is 75 LBC’s or 25 Burpees. I’ll let the reader figure out which exercise the winners chose.
Mosey to shelter on river for Thang #2:
Route 66
At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps. Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end. As some of the PAX finished sooner, sweep the six going reverse down the ladder. Plenty of merkins and plank jacks for the PAX on this one.
Next mosey to Playground by baseball fields for:
- Stepover Left Leg IC X10
- Stepover Right Leg IC X 10
Many comments on the stepover as it was deceivingly difficult. Again assorted mumblechatter on this one including something about business development for Walleye? Hmmmm…..
- Incline Merkins IC X15
- Dips IC X15
- Decline Merkins IC X15
Triceps/Chest were really burned after this.
Mosey back to hill for:
Round of Vogue aka “Strike a pose” static positions:
- Mission Impossible
- Static Squat
- Iron Cross
Hold all for 1 minute each. ISI challenge D3 done!
Finish with Mary
- Flutter Kicks IC X20
- Penguins IC X20
Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.
T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up. T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic. It ended up a tremendous event with great turnout. Many thanks to all who helped and gave of their time, talent, treasure. This is what F3 is about, Faith, Fellowship and FAMILY!
As always, thanks for letting me lead!
