10/19/2020 - theClub - Adventure Time (F3-YR1-BD2:7)
AO: theClub
When: 10/19/2020
PAX:
Number of Pax: 14
Pax Names:
Doc Quinn, Nutmeg, Sweatshop, Mr Pink, Rainman, Bossman, BoyRDee, LaRusso, Stapler, Strokes, Big Money, Dry Rub, Cupid, CueBall
Number of FNGS: 0
FNG Names: na
QIC: CueBall
Introduction
Adventure Time at the Club designed to give the Pax a full tour of this AO. Take note of all the great cross fit possibilities in this park as we travel thru a great series of Exos!
Warm-O-Rama
Little baby arm circles
Core back exos
Arm stretch exos
Hammer flow with foot plants
Filipino Night Clubs
Willie Mayes Hayes
The Thang
Mosey to large Play area
Phantom Jump Rope ic x60 (240)
Rope pull-ups 3 sep grips 10 reps each (x30)
Inc Merks on Ropes x15
Follow the leader bear crawls
– main pavilion shelter pic-nic tables
10 DIPS
10 LUNGE UPS EACH LEG X20
10 BULGARIAN DIPS EACH LEG X20
15 DIRKINS
15 LOCK UP SIT-UPS (ON TABLE FEET ANCHORED)
15 ANCHORED AM HAMMERS IC (LEAN BACK AS FAR AS YOU CAN)
15 IRKINS
10 BOX JUMPS ON WALL OR BENCHES
MOSEY TO PARKING LOT
FOLLOW THE LEADER
SIDE STEP DRILLS FISH BONE THRU ONE FULL LENGTH OF PARKING SPACES
PLANK FOR 6
MOSEY PAST PICKLE BALL TO CIRCLE TRACK/LIGHT POLES
PAX SPLIT IN 2 GROUPS RUN AROUND EACH SIDE OF CIRCLE
STOP AT EVERY OTHER POLE AND ALTERNATE THE 2 EXOS:
10 MERKS
10 SIT-UPS
COMPLETE FULL CIRCLE / PLANK FOR 6
MOSEY TO THE TOP OF THE BIG BISCUIT/ MOUNTAIN
SUMO SQUATS WITH OVERHEAD CLAPS X30 IC
MOSEY TO SANDBOX AREA
10 DIPS
10 IRKIN PUSH UPS TO STANDING POSITION
10 DIRKINS
MOSEY TO PONDS
STOP AT ROCK WALL
15 MT CLIMBERS IC
15 PLANK JACKS
MOSEY ACCROSS BRIDGE AND BACK TO THE FLAG
FIN
Circle of Trust
COUNT THE 6TH PAX- STROKES shared – who ehed- why he comes to F3 – to become stronger and for the fellowship.
Joys and Concerns shared
moment of silence
Prayer.
Naked Man Moleskin
Admittedly, got choked up and could not speak/complete the prayer… had to just say Amen! Reflecting on where i came from one year ago and where I am today. thankful once again for the Pax both new and old, represented today. Amazing to see and watch those just starting out and veterans who KNOW what i am talking about….
KEEP POSTING PAX!
