Big Montana alerted a few of us pax in the early morning that he needed a Q pinch hitter, so several pax teamed up in his absence to deliver this morning's #MightyOak beatdown. Here's what we came up with:
Pre-0530: Swing State and Egyptian ran a Standard of unknown length that was almost certainly not EZ-paced. And, as they have quite a bit lately, Dingo and Spreader ran into the AO from Devonshire.
0530: MQ Roadie pulled out an F3 deck o' cards, and distributed parts of it to a few pax. YHC was tasked with warming up the pax, and so we commenced a mosey around the parking lot and proceeded back to the usual Warm-O-Rama location in the bus lot.
WARM-O-RAMA
- SSH x 20 IC
- Squat x 10 IC
- Toy Soldier x 10 IC
- Carrot Puller x 10 IC
THANG
Ramrod arrived as Warm-O-Rama was concluding, and as we began to pull cards from the F3 deck. YHC started, and pulled a 300M sprint card, so we ran to the end of the bus lot and back.
YHC then handed off to Roadie, who I believe pulled the Bulgarian Split Squat card. The pax moseyed over to the picnic tables to perform this exercise, and it was at this point that Swing State just jumped in and took the Q for a while, leading the pax as follows:
At picnic tables:
- Bulgarian Split Squat x 12 IC (each leg)
- Incline Merican x 12 IC
- Rapid Step-Up x 12 IC (each leg)
- Decline Merican x 12 IC
- Burpees x 10 OYO
Run to end of bus lot, then return to picnic tables and repeato above sequence.
Pretzel Crunch x 10 IC (each side) was somewhere in there.
Mosey to bus lot and line up parallel to first basketball goal.
- Quadraphelia to third basketball goal, then lunge walk back
- Quadraphelia to third basketball goal, then bear crawl back
- Quadraphelia to third basketball goal, then broad jump back
- Low side shuffles to third basketball goal, then low side shuffles back
Mosey to low playground / pull up bars.
- Pull ups x 15 OYO
- Commando Ups x 15 OYO
Mosey back to bus lot.
- Burpees x 10 OYO
- Jailbreak sprint back to parking lot
Mary led by MQ Roadie using F3 deck:
- Rosalita x 10 IC
- High Plank 30 sec
- High Slow Flutter x 25 IC
- Elbow Plank 30 sec
- Superman 1 minute
Might have missed a few exercises or botched the order a bit, but I think that's generally what we did. Please jump in if I missed anything or forgot any pax. I think I tagged everyone….
Recover, recover.
NMM
- Thanks to Swing State and Roadie for jumping in and leading the pax today. It's great to have veteran Qs who are willing and able to step in at a moment's notice and deliver a solid beatdown on the fly. It also just so happens that the veteran Qs today were none other than the current and the immediate former MQs.
- Would like to see the F3 deck make another appearance sometime. We made some use of it today, but there are probably some other creative ways the pax can use it.
- Happy to report that all is well on Big Montana's end. Glad to hear that. You were in our TAP brother.
- Amazing Grace 5k is this weekend – launching 9am on Sat morning at this very AO. Get signed up and come help us push two track commanders: https://f3lakenorman.com/announcement/speed-for-need-amazing-grace-5k
- F3 LKN Xmas party 12/1. Get signed up and bring your M – it will be fun. See Preblast on F3 LKN website: https://f3lakenorman.com/announcement/2018-f3-christmas-and-holiday-celebration
Aye,
TC