• When: 2020-08-18
  • QIC: Papagiorgio
  • The PAX: T-Spot, Handlebar, Columbo, Hugo, Papagiorgio


Put me in Coach

5 PAX showed today and we had a great time for #sweatysummer F3 workout. I have been trying to run 4 corners in the baseball field for what feels like 6 months only to get rained out every opportunity. Finally got ‘er done and that soft carpet was worth the wait.

1 minute Warning

Conditions: Schwetty 72 degrees

Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU

BOM (Distancing of Men) Prayer – safety, injury protection, brotherhood

Mosey to Baseball Field

COP

  • Motivators x 5IC
  • LBAC x 10 IC (For/Rev)
  • Overhead Clap x 10IC
  • Mercans x 10OYO
  • Freddy Mercury’s x 10IC
  • Imperial Walkers x 10IC
  • Slo Mo Squats x 10IC
  • Downward Facing Dog, Calf’s x 10OYO
  • Worlds Greatest Stretch

The Thang: 4 Baseball Field’s x 6 minutes each

4 Corners AMRAP: start w/ 5 reps and increase by 1 each round

  1. 5 Burpees/BBSUs(Nolan Ryan’s if wet)/Merks/Squat Jumps
  2. 10 Flutter Kicks/Shoulder Taps/Crab Kicks/Air squats
  3. 15 Carolina Dry Docks/American Hammer/Imperial Walkers/Starfish Jumps
  4. 20 Mountain Climbers/Plank Jacks/LBCs/Bonnie Blairs (truncated)

6 MoM: 6 minutes of Mary

No so Lazy Boy – (mary) windshield wipers but hold 5 seconds each side

Sweat angels – on your 6, SSH 6” off the ground

Inverted Superman’s: on your 6, lift up legs and arms together

COT (Circle of Trust) @Shovel Flag

  • Count-O-Rama
  • Name-O-Rama
  • Announcements: T-Spot Q 8/20, Jumanji Mystery Migration 9/12
  •  Prayer Request/Praise: Columbo Son (sick), Columbo co-worker (acid back-splatter)

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