When: August 27, 2021
Where: Southwood
QIC: El Jefe
The PAX: Amelia, AOL, Cowbell, Focker, Geronimo, Mickey Mouse, Monty Python, Mr. Emcee, Mr. Kotter, Rocks, Ron Swanson, Singlet, Sleepy & Visa
The Lord’s Prayer
15 HIM’s came out for a little early morning beatdown and to get the first win of the day. Flag was at half-mast in honor of the fallen soldiers in Afghanistan.
Stretches
Warm up:
- 25 x F3 SSH’s
The Thang:
Parking lot work – Each exercise was a 60 second AMRAP. We covered a total of 1.81 miles. Swanny, Geronimo and Visa put in some extra credit so probably covered a little more ground.
- Round #1
- Inchworm Merkins > 50-yard sprint & back
- Air Squats > 50-yard sprint & back
- Plank Spiders > 50-yard sprint & back
- Crunches > 50-yard sprint & back
- Iranians for 60 second rest
- Round #2
- Pike Merkins > 50-yard sprint & back
- Alternating Hip Thrusters > 50-yard sprint & back
- Reverse Plank > 50-yard sprint & back
- Big Boy Sit-Ups > 50-yard sprint & back
- Iranians for 60 second rest
- Round #3
- Merkins > 50-yard sprint & back
- Mike Tysons > 50-yard sprint & back
- LR walking planks > 50-yard sprint & back
- Crunchy Frogs > 50-yard sprint & back
- Iranians for 60 second rest
- Round #4
- Shoulder Tap Merkins > 50-yard sprint & back
- Monkey Humpers > 50-yard sprint & back
- Plank Jacks > 50-yard sprint & back
- Freddy Mercury’s > 50-yard sprint & back
- Iranians for 60 second rest
- Round #5
- Drop Dead Merkins > 50-yard sprint & back
- Alternating Lunges > 50-yard sprint & back
- Groiners > 50-yard sprint & back
- Flutters > 50-yard sprint & back
- Iranians for 60 second rest
COT – A lot of prayers and discussion on the current situation in Afghanistan around our fallen soldiers, their families, other Americans/allies still stranded & Afghan nationals that have worked along side us. Continued prayers for those affected by COVID. Focker mentioned that those who exercise 150 minutes a week have 5-10x better chance of not being hit as hard if testing positive. Amelia asks for prayers for teachers/educators/admin & guidance for leadership in this trying time and making good decisions. Props to Monty Pythons super awesome wife in her new endeavor as she hangs her own shingle as a broker in a new real estate office Sellstate Clover Key. Finally, Swanson reminds us to SIGN UP FOR THE IRON PAX CHALLENGE!!! https://f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form/
You are going to be here anyway so might as well sign up (I just did!). I think we are up to 43 now.
Closing Prayer – Ron Swanson
Pledge of Allegiance
YHC,
El Jefe