• When: 2020-10-10
  • QIC: Papagiorgio, Columbo, Handlebar, BiggieSmalls
  • The PAX: Handlebar, Columbo, Alter Boy, Yellowcake, Biggie Smalls, Lego, Kenwood, Ramrod, Breakfast Club, Cheers, Argyle, Wild Hog, Soaker, Cowbell, Papagiorgio, 1 Pax name I missed on my recording #Cobains


The Herd Mystery Migration meets Shawshank

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

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