12 Pax were present at The Estate this morning for 3Q beatdown. Here’s what went transpired.
Toby was on the clock
Welcome/Disclaimer
Get rocks and Zamperini to the center of the soccer field
Warmarama (IC):
-SSH x 25 (50)
-Toy Soldier x20(40)
-IST x20(40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
Circuit 1:
Round 1
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Curls x15 (30 IC)
-Lbc x20 (40 IC)
Sprint a lap around the circle and stop after a complete rotation at your neighbor’s rock to your right
Round 2
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Overhead press x15 (30 IC)
-WWII x20 (20)
Sprint a lap around the circle and stop after a complete rotation at your neighbor’s rock to your right
Round 3
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Skull crusher x15 (30 IC)
-James Bond x5 holds (5)
Sprint a lap around the circle and stop after a complete rotation at your neighbor’s rock to your right
Toby then deferred to Crocs
Circuit 2
Crocs was on the clock
Zamperini rocks to track
Round 1
-Curls x15 (IC 30)
-Burner x20 OYO
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Mosey lap around the track
Round 2
-Low flutter x15 (IC 30)
-Burner x20 OYO
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Mosey lap around the track
Round 3
-Chest press x15 (IC 30)
-Around the world
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Mosey lap around the track
Crocs then deferred to Camelback
Circuit 3
Camelback was on the clock
Zamperini rocks back to their home
Mosey to bus lot wall
Round 1
-People’s Chair
-Touch them heels x15 (IC 30)
-Land the plane x15 (IC 30)
-Praying mantis 20 (IC 40)
-B2W (Each Pax did a 3 count from the beginning to the end until we could come down)
Mosey back to base
Round 2
-‘Mericanator (5 Diamond, 5 Regular, 5 wide) x15 OYO (15)
-Glute bridge thrusters x15 (IC 30)
-Suzanne Somers x15 (each side) (IC 60)
-Pillow talk x15 (each side) (IC 60)
-WWII x15 (15)
Round 3
-Gentlemen’s Round
-Recover Recover
COT/Namarama/Announcements/Prayer Requests:
-Elmers neighbor has lymphoma. Please pray for her treatment.
-Unspoken prayer requests among F3.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues (Jorel, The Force, Ultraman, etc.)
-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar.
There was lots of good fellowship and mumble-chatter today. Don’t worry Pax, Camelback may post the back blast for Excelsior and the Estate from 6/10, eventually….
It is always great to start the day with our F3 brothers.
Until next time…
Camelback, Crocs, & Toby