• When: 01/14/2017
  • QIC: Polo and Subprime
  • The PAX: Polo, Subprime, Fez, Smithers, Pretty Mouth, Fully Monty, Goose, Sweaty, DeVito, PaperBoy, Trademark, Stagecoach, Betty Crocker, Thriller, Uhaul, Jefferson, Foxy, OC, Tweetsy, Shredder, Big Time, Leaderhosen, Ikea, Shuttlecock, Cornwallis, LittleJack, Krispy Kreme, FNG Gibson Tucker- Wojo, FNG Tommy Morgan- Couch Potato, FNG Mike Wright- Hope Solo, FNG Brian Tolbert- Ponch, FNG Steve Knafelc- Sanford, FNG Chad Farmer- Rocket, FNG Todd McDonald- Harper Valley, FNG Anthony Godfrey- House, FNG Laurin Burch- Coug, FNG Edward Snipes- Kiper, FNG Kyle Cassidy- Flo, FNG Hank Green- Dufresne, FNG Mitchel Cooper- Big Load, FNG Cliff McKittrick- Timber, FNG Nelson Lindsay- Neon, FNG John Capps- D'Artagnan, FNG William Cox- Wambach


It was worth the wait…F3 Camden Big Bang!!!

Some things are worth the wait…F3 Camden was originally planned to be launched on 1/7/2017, but icy road conditions for the traveling pax made the launch get pushed back one week. Well, this was one decision that was worth the wait. 44 pax with 17 FNG’s arrived at Rectory Square for the launch of F3 Camden. Felt like almost the whole pax made it to Coffeteria at DeBruhl’s for all you can eat breakfast buffet (not fuel challenge approved…and no carry out boxes, please). Great start for this AO with big things planned ahead.

Conditions- Perfect for a launch

THE THANG:
Mosey from the park entrance out onto the #Green
COP – Field – Lead off with exercise demonstration (how to count) SubPrime calls Merkins – Polo demonstrates – 5 (4ct)
All IC
Subprime calls Merkins – Polo demonstrates x5
Polo SSH x25
Subprime Imperial Walkers x25
Polo Little Arm Circles x20 each Forward and Back, Raise the Roof x20
Subprime High Knees x20
Polo Squat x15
Subprime Merkins x10
Polo Flutter Kicks x25
Subprime Mountain Climbers x20
Polo LBC x20
Subprime Merkins x10
Polo Burpees x5 OYO

Divide the 44 pax into 2’s. Group one goes to Chestnut Hill with Polo. Group 2 to the Tennis Courts with Subby.

Chesnut Hill- halfway down and back up. 5 times.
Jacob’s Ladder
Burpees 1 to 5
Flutter Kicks while waiting.

Court Work-
Ark Loader- Bear Crawl one court. Lunge walk back.
Crab Walk one court. Lunge Walk back.
Crawl Bear one court. Lunge walk back.

Rinse and Repeat.

Flapjack the two groups.

Stop for two minutes to let Stagecoach talk about the importance of the first F.

Subprime’s Group mosey to the Gazebo
Step-ups – 10 each leg
Incline Merkins – 10 (4ct)
Dips – 10 (4ct)
Step-ups – 10 each leg
Decline Merkins – 10 (4ct)
Dips – 10 (4ct)
Rinse and Repeat
Mosey to Sidewalk — find a line:
Ski hops side to side – 30 seconds
LBC – 20 (4ct)
Ski hops front and back – 30 seconds
LBC – 20 (4ct)
Rinse and Repeat Step-Ups circuit

Polo’s Group Field Work – Place cones at 15, 30, 45, and 60 yards
5 minute AMRAP Circuit 1: Legs
• 1st cone 10 lunges in place
• 2nd cone 5 burpees
• 3rd cone 10 squats
• 4th cone 5 burpees
5 minute AMRAP Circuit 2: Abs
• 1st cone 5 Big Boy Situps
• 2nd cone 10 V-Ups
• 3rd cone 5 Big Boy Situps
• 4th cone 10 V-Ups

Polo and Subprime Groups flap jack and repeat circuits.

Groups Merge – Cornwallis, F3 Camden’s Leader, Out in the middle with Polo and Subby

Mosey to COT area

MARY:
Polo 30 Flutterkicks (4ct)
Subprime 20 Russian Twists (4ct)
Cornwallis Jane Austen’s (Never to be repeated again)
Polo BigBoy situps x 25 OYO
Subprime Slow Count Merkins x 10

COT led by Polo and Subby
Nameorama
BOM led by Polo

Moleskin:
– Thanks for all of the traveling pax for making this a successful launch, including Co-Q Subprime. Please come back very soon.
– FNG’s please EH (Emotional Headlock) a friend, neighbor, co-worker, etc. to Saturday’s workout. We have to keep building this site up. If you are out of town, then make it the next Saturday.
– Midweek workouts start on Tuesday, 1/31/2017. Time TBD- assume 530 or 545 AM. Big Worm from Columbia is taking this first Q.
– Cornwallis (Walter Long) is the AOQ. T-Claps for him for bringing this to Camden. He will need help from the pax to step up and start leading very soon.

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