• When: 2021-07-17
  • QIC: Blue Bloods
  • The PAX: Twerk, Keychain, Muggy Tape, PapaGiorgio, Soaker, CowBell, Head Gear, Kenwood, Handlebar, Hugo, Alter Boy, Columbo, Spanky, Blue Bloods


15 PAX Converge in the Gloom for a Little Bit of This and a Little Bit of That at Surge

Surge was home to another Saturday convergence.  YHC was trying to come up with a Q that touched upon some F3 Classics with some F3 Fun.  So YHC came up with a little bit of this and a little bit of that and of course brought his favorite Waterfall type Mary at the end.

Heres what went down…..

Conditions: Mid 70’s and Soupy

Two minute warning….one minute warning

Disclaimer, Not a Pro, Modify if Needed, NO FNG

Mosey to the loading dock

Warm Up:

SSH IC x 15, TTT IC x 10, LBAC IC x 10, RLBAC IC x 10, OH Clap IC x 10

F3 GREATEST HITS VOLUME 1

Track 1: Flower By Moby (The Sally Song)….each time the lyric “down” was sung drop to a squat…when “up” was sung we came up from a squat

Track 2:  Roxanne by The Police….heel touches throughout the song….each time “Roxanne” or “Red Light” was sung we do a BBSU

Track 3: Black Betty by Ram Jam (THE SHORT VERSION)…SSH throughout the song….each time “Black Betty” was sung we did a burpee

After the musical portion of the convergence was complete the PAX grabbed a block for some EMOM.

EMOM 10 Rounds:

15 Curls, 15 OH Press, 15 Block Squats

PAX then returned the blocks and returned to the circle and counted off into 1’s and 2’s for some Dodgeball. 

Dodgeball:

If PAX were out by getting hit or getting ball caught, they would take a lap to the shovel flag to get back in the game.  Losing team would do 5 burpees.  Three games were played….the 1’s took two of the three while the 2’s took only one.

We collected all the balls and circled up again for a Waterfall style Mary

The Waterfalls:

100 Hand Release Merkin Waterfall-Circle up in plank position, YHC does 1 HR Merkin then goes clockwise to the next PAX, 1 Pax at a time while every other PAX holds the plank position until 100 HR Merkins are completed.

100 Iron Cross Waterfall-Circle up legs 6-inches up, , YHC does 1 Iron Cross then goes clockwise to the next PAX, 1 Pax at a time while every other PAX holds the 6-inch leg raise position until 100 Iron Crosses are completed.

Mosey back to the shovel flag

QUICK MOLESKIN

Waterfalls are much less demanding with more PAX that post.

COT:

Count-o-rama, Name-o-rama

Announcements:

-Next Saturday Convergence at Beechhouse

-Stomp the Swamp (8/21) register at strictlyrunning.com

-Dad’s Camp (8/20-8/22)

-Jail Break 5k…more info to come

-T-Claps to Jumanji for making the trip to Surge

-Surge 100 mile/25 merkin a day challenge for July for St. Jude’s Donation see Blue Bloods for more info

Prayer Requests:

-No Show recovery

-All unspoken and sick and injured PAX

Closing Prayer

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