The Sword QvQ (Toby vs Gambini)
Toby led off…
-Disclaimer
-Indian/commander run (This worked so much better in YHC’s head when planning. What was supposed to push the Pax turned into something that looked like “riding the train” at a dance party).
The Thang:
-Get coupons/blocks
YHC Toby (aka Rex), introduced the Pax to the F3 Rex Kwon Do Self-Defense System. Rex noted that he had developed a system that was developed over two seasons of fighting in the Octagon, and after one session, each Pax will be prepared to defend himself with the strength of a grizzly… the reflexes of a puma… and the wisdom of a man. Rex drew attention to the intimidating attire he was wearing. “No one wants a roundhouse kick to the face while wearin' these bad boys! Forget about it!”
The Thang:
Begin back-to-back cycles of F3 Rex Qwon Do. ~25 seconds of each exercise with 7 seconds rest only between transition.
Rex Qwon Do Tabata:
-side straddle hop
-overhead press
-skull crusher
-curl
-bent over row
-squats
-monkey humpers
-hillbilly
-christian mccalf raises
-lbc’s
-mericans
-chest press
-Mobility Moment (pigeon)
-basic plank
-star plank
-spider man plank
-plank alt knee to ground
-mountain climber
-mericans
-windshield wipers (alt legs over rock in front of you while sitting up)
-russian twist
-snow angel (a Toby favorite)
-Freddie Mercury
-WW II’s
-Mobility Moment (Runner Stretch and Catchers pose)
-mericans
-low flutter
-lbc’s
Toby (aka Rex) yielded to Gambini who had set up 3 pain stations-each was timed.
Station 1: each pax rotated pull-ups and then squat to overhead thrusters (rotate and repeat until time expires). Mosey to next station.
Station 2: each pax rotated overhead block carry while one Pax takes a turn pushing weighted sled throughout parking lot (rotate and repeat until time expires). Mosey to next station.
Station 3: calf raises and then climb the stairs (repeat until time expires). Mosey to point.
Then Gambini decided to use ‘mericans to wrap up his Q.
-Forget about it! Recover, recover
-Put coupons up
-Bow to your Sensei…Bow to your Sensei!
-COT/Prayer
Thanks to Scrappy for officiating and for all of the Pax who showed. Also, thanks to Gambini for bringing the heat like he always does. Great job brother.
Remember, in F3 Rex Kwon Do, we use the buddy system. No more flyin' solo, because you need somebody watching your back at all times. F3 offers you protection!
Toby and Gambini
P.S. Liberace was present too, but not in the system to get credit. Can someone please help him access it?