06/28/2019 - Chophouse - Tour de Chophouse
AO: Chophouse
When: 06/28/2019
PAX:
Number of Pax: 9
Pax Names:
Slap Shot, Hamburger Mary, Boy R Dee, Crouching Tiger, Chase FNG (F3 Macbeth), Woz, Heremenow, Taps, Hammer (DR from Charlotte)
Number of FNGS: 1
FNG Names: MacBeth
QIC: Taps
Introduction
As we found out later during the CoT, YHC did not recon the position of the shovel flag very well since the Pax noticed a pungent smell near our posting, reminiscent of what our #HIM probably pick up in the backyard! But after taking short breaths during the warm-o-rama, the Pax were able to clear and expand the lungs during the Mosey to the 1st station.
Warm-O-Rama
SSH – 20 IC
Grass Grabbers – 12 IC
The Thang
Mosey to 1st Station – Circle Flower Bed – 20 Jump ups
Mosey to 2nd Station – Fountain – 20 Derkins, 20 Dips, 20 Erkins
Mosey to 3rd Station – Clowneys (5 sets) 4 Mary Katherine Jump Lunges/4 Merkins
Mosey to 4th Station
-Balls2Wall for 1 minute with Shoulder Presses thrown in
-Chairman Mao Wall Sit – 2 minutes with Seal Claps then Overhead Claps
-Rapid Fire Drill of 7 exercises each for 1 minute in rapid succession no break
*Standing MC’s
*Merkins
*Monkey Humpers
*Firecrackers
*Mountain Climbers
*Air Squats
*Carolina Dry Docks
Mosey to 5th Station – Fountain – LL Cool J’s (5 sets)
-Right & Left Lunge
-Burpee
-Jump Squat
Mosey to 6th Station – Patio – First Pax did 2 step lunges up to patio
ATM’s (10 each)
– Alt Shoulder Taps
– Tempo Merkins
– Mountain Climbers
Each Pax alternated to do Frog jumps up the stairs (2 steps) while Pax performed SSH then Chillcut planks then Al Gore’s
Mosey to 7th Station – Kids Turf Area – Thor’s Animal Workout
Q to perform in front of Pax who are in one line shoulder to shoulder
Rapid exercises on Q’s command done together:
-4 quick air squats
-Bear Crawl Forward then Back 10 yds
-4 Bear Merkins
-Step thrus in Bear Crawl Position Forward then Back 10 yds
-Jump-Ups from prone, twist left, back front, down prone, up, twist right, repeat
– Backward Lunge into High Knee (4 each leg)
– the Chimp 20 yards
Mosey back to Shovel Flag
Circle of Trust
MoM –
Side Plank Crawls
Cat Crawl
Flutter Kicks – 20 IC
Naked Man Moleskin
The Pax was honored to have one of the originals from Charlotte, Hammer. He said he started F3 about 4 months after the launch, been to Mothership, did workouts with Dredd and OBT. He gave shout-outs to the KC Pax for having so many AO’s this quickly after launch, having a nice variety of exercises during the beatdown and having enthusiastic participants! Tclaps to all KC Pax.