Title |
Thunderdome |
Date |
4/16/2019 |
Conditions |
45 Degrees and Clear |
QIC |
Cornwallis |
PAX |
15 – Abby Wambach, Gameplan, Sacajawea, Neon, Whaler, Flight Risk, Sully, Treebark, Stats, Magellan, Wojo, Mayplant, Pothole, Weed, Cornwallis |
Disclaimer |
Standard disclaimer with addition of Q giving a brief talk about modifying. |
Intro |
F3 Camden was officially launched on January 14th, 2017. YHC acknowledged the 2 year anniversary. Breif sappy remarks about how much he appreciated each PAX member. Q then stated that todays workout was about the group and asked each PAX member to be prepared to call out their favorite exercise. Q then instructs PAX to grab bricks and head to warm up circle at light pole. |
Warm Up |
Exercise |
|
|
Reps |
IC or OYO |
|
SSH |
|
X |
20 |
IC |
|
Throught the Tunnel |
|
|
15 |
IC |
|
Windmills |
|
X |
10 |
IC |
|
Q instructs PX to grab two lady bricks |
|
Front Raises |
|
X |
10 |
IC |
|
Merkins |
|
X |
10 |
OYO |
|
Mosey to Fair and Rectory |
|
Plank Jacks |
|
X |
20 |
OYO |
|
Raise the Roof |
|
X |
20 |
OYO |
The Thang |
After the brief warm up, PAX then instructed to mosey to the tennis courts. PAX is greeted with fire at the entrance to Thunderdome. YHC ask the PAX to partner up. Two man enter….One man leave. YHC starts his well planned playlist of Thunderdome music only to have AC/DC Thunderstruck interrupted by the deafening silence of a dead Bose battery. |
|
|
Exercise |
|
Reps |
IC or OYO |
|
|
100 BB Situps |
X |
100 |
IC |
|
|
200 Merkins |
X |
200 |
IC |
|
|
300 Squats |
X |
300 |
IC |
|
|
400 Side Raises |
X |
400 |
OYO |
|
|
500 Crunches |
X |
500 |
IC |
|
BEYOND THUNDER DOME! |
|
|
Overhead Press |
X |
100 |
OYO |
|
|
Curls |
X |
200 |
OYO |
|
|
Flutter Kicks |
X |
300 |
OYO |
COT, Count-O-Rama, BOM |
After Count-O-Rama, Q instructs the PAX to give their name, month and year they started F3, age, and F3 name. |
Announcements / Prayer |
Clinic Classic April 27th. Pray for Whaler’s friend having lung surgery. Pray for Gameplan’s friend Lee Rose for undisclosed health issue. |
Moleskin |
Despite the epic music failure, the time seemed to fly for YHC’s first Q in many months. Way to push Men! Long live F3 Camden! |