The Herd @F3Jumanji has a monthly mystery migration tour of different AOs in F3Midlands. This month we struck gold and made a stop at @F3Shawshank. A rare 4-man Co-Q of Herdsman directed the flock of 16 Pax today. Many thanks to Columbo, Handlebar, and Biggie Smalls for delivering the body blows.
Conditions: 71’, muggy
1 minute Warning
Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU
BOM (Ball of Men) Prayer – safety, injury protection, brotherhood
Mosey to Soccer field
COP
- SSH IC
- LBAC IC(hold ’em up) For/Rev
- Overhead Clap IC
- Mercans OYO
- Imperial Walkers IC
- Slo Mo Squats IC
- Downward Facing Dog, Calf Stretch
- Worlds Greatest Stretch
The Thang
Papagiorgio Q……..
1 minute Pain Station AMRAP
- S – Starfish Jump
- H – Hello Dolly
- A – Al Gore (Air Chair)
- W – Wide Mercans
- S – Side Lunge
- H – SSHop
- A – American Hammer
- N – Nolan Ryan’s
- K – High Knees
Columbo Q………
Mosey to Hill of Pain
5 mercans at bottom of soccer hill, then 5 at the top with a ladder adding 5 reps every round going all the way to 25
5 Squats….. adding 5 reps every round going all the way to 25
Handlebar Q………
Deconstructed Burpees:
25 Squats/25 mercans/25 in and outs/25 Squats Jumps – run out to fence line and back
Deep squat/ Hand Realesse Mercans/In and Outs (alternating shoulder)Starfish Jumps – run out to fence line and back
Biggie Smalls Q………
Durham Diggler 1-9ers, Lunge Walk 1 step/1 lunge pulse, 2 lunge steps/ 2 pulses…..all the way to 9 lunge steps/9 lunge Pulses
Air Squared: Air squats with partner
Abs: Spell Capital Letter ABCs Flutter kick style with both feet together, superhero Mary circuit (superman,aqua man, parachute jumper)
Calf Raise Mountain: 14 steps back to parking lot, add 1 calf raise each step
1-9 Bonnie Blair Jump lunges. 1 jump lunge/1 lunge pulse, 2 jump lunges/2 lunge pulse…all the way to 9 jump
lunges/9 lunges pulse
Mosey back to shovel flag for COT
Apologies if I missed or incorrectly transcribed some of the routines today, but you get the basic point – pain was delivered and we laughed a lot to try pretend otherwise.
A hearty thanks again to LEGO and his guys at F3Shawshank for hosting! Let’s go for round 2 soon.
Announcements: F3Gauntlet starts 10/19
Prayer Requests: Hightower family in F3GrandStrand, Cowbell family
Devotional
2 Timothy 1:6-7 NIV
“For this reason I remind you to fan into flame the gift of God, which is in you through the laying on of my hands. For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”
Let’s use our gifts today to help somebody