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