Pre-Thang
The night before, YHC attended Martini Madness and had to behave himself by not indulging in every kind of vodka available. Thank goodness that event ended at 11 p.m. YHC woke up at 5:00 a.m. because he was excited to Q his first Mothership. YHC got to the AO early around 6:10 am. and saw FracSac jump roping for the Sept. ISI Challenge. He was at it!!! YHC greeted him with a good morning and went off to set up some cones at the Great Lawn. At 6:30, YHC gave his standard disclaimer and off the 15 PAX.
Warm-ups
Moseyed to the Great Lawn and did the following in cadence:
SSH x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Hill Billies x 20
MC x 20
After the warm-ups, Tool and Da Parish went off to the Grandmothership with a low impact workout while the remaining PAX partnered up for the first exercise at the Great Lawn. For the rest of the day, the PAX would have the same partner. Some mumble chatter from Rudy about having Cowbell as a workout partner.
Great Lawn
Lined up at the first cone – 5 LBCs. Get to the second cone – 10 LBCs…. increment of 5 to the sixth cone with 30 LBCs. But how did the PAX get from one cone to the next???… wheelbarrow your partner and flap jack at each cone so each PAX got an equal opportunity to get his hands dirty. Total LBCs = 105. Then moseyed to the Fountain in front of NOMA with your partner. Planked and waited until the last team arrived.
The Fountain
Paired up the teams to form a team of 4. For the remainder of the day, these were the teams:
Team A – Rudy, Cowbell, El Guapo, Two Yutes
Team B – Medulla, Moist, Heisenberg, FraSac
Team C – Outbreak, Thighs, Calliope, Out for Justice
As a team – performed 200 box jumps. But only one PAX can do the rep count while the remaining 3 PAX were doing the shoulder taps with your fists (called the King Kong). A lot of mumble chatter after this as you can see later in this back blast. After 200 box jumps, the teams had to perform 300 dips. Once again, only one PAX can do the dips while the remaining 3 were doing air squats (YHC heard few PAX saying this must be Kong Squats). Once 300 dips were completed as a team, Indian ran (YHC heard a PAX calling this a Kong Run by hitting your chest with your fists while Indian Running) to the main entrance of the park. Planked and waited until the last team arrived. YHC believes there will be a list of new lexicons coming soon with a Kong theme.
Main Entrance
As a team – performed 300 merkins. Only one PAX can do the rep count while the remaining 3 PAX were standing in Al Gore position. Once completed, the team BLIMPS through the median. Starting at the first light post with 5 burpees. Ran to the second light post with 10 lunges each leg. Ran to the 3rd post with 15 imperial walkers each leg…. to the fourth post – 20 merkins…..to fifth post – 25 plank jacks…. to the sixth light post with 30 squats. Then Indian ran to Baby Foundry. Planked and waited until the last team arrived.
Baby Foundry
Pull-ups exercises – one pax would do 10 pull-ups, one pax was the spotter, 2 remaining pax were performing patty cakes. Rotate until each PAX within the group finished with 10 pull-ups. Then rinse and repeat. So each PAX ended with 20 pull-ups. Combined all teams and Indian Ran back to the Great Lawn to meet back up with Tool and Da Parish to finish the day with a round of Mary.
Round of Mary
Flutter Kicks x 20 IC
Dying Cockroach x 20 IC
Hello Dollys x 20 IC
American Hammers x 20 IC
The PAX moseyed back to the flag for the COT at 7:30 a.m.
COT
Count-O-Rama 15PAX, Name-O-Rama, announcements, intentions. One thing I love about F3 is the comradery. The purpose of today’s workout is to stay as a group. Leave no man behind mentality. Work as a team. Thank You all again for the opportunity to lead. SYITG
King Kong
