Pusher arrived to try out a new location and noting he was nursing a bad knee, so he was trying to reduce his running. Oh Boy, did you come to the right place for that. A Stapler Q is like hitting limited running gold!
Today is the 78th Anniversary of Bruce Lee’s Birthday, so the workout had Bruce Lee inspired exercises sprinkled throughout for flavor.
PAX were instructed to “Adapt what is useful, reject what is useless and add what is specifically your own.”
8 Kung Fu Warrior and 1 Kung Fu Puppy (Hurley) embarked on a Fist and Paws of Fury Adventure. This is their Story.
With PAX like Hippie, Pusher and Fescue a wild trip was expected.
Warm-a-rama
Mosey around the parking lot
SSHx25, Imperial Storm Troopersx10, Windmillx10, Moroccan Night Clubsx50, Carrot Pullersx10 and ‘Mericansx10
Bruce Lee Inspired Exercise – The BurpLee – Normal Burpee, but instead of jumping you perform a three punch combo with a front kick ending with an optional hand movement and a whaaaaaaaa!
The Thang
Mosey to the snack bar
Balls to the wall
Peoples chair but instead of air presses we performed Kung Fu Punches x15
Bear crawl around the snack bar
Peoples chair into Kung Fu Punches pressesx15
Mosey to the benches
Step ups on your ownx10 each leg
Finger Tip Inclined ‘Mericans
Dipsx15
Toxic Inspired Find your Gum Australian Pull Ups under the Picnic tablex15
Mosey to the rock pile
Overhead pressx12
Curlsx12
Skull crushersx12
Bent over rowsx12
Goblet Squatx12
Chest Pressx12
Mosey down to the lower level
Dragon Crawl to the lower pavilion
Mosey to the lower pavilion Benches
Step ups on your ownx10 each leg
Finger Tip Inclined ‘Mericans
Dipsx15
Toxic Inspired Find your Gum Australian Pull Ups under the Picnic tablex15
Mosey back to our rocks
Overhead pressx12
Curlsx12
Skull crushersx12
Bent over rowsx12
This is where Hippie said “I think you need a strap for those things” I hope he meant my glasses, but my imagination wondered, I didn’t think my shorts were that short.
Goblet Squatx12
Chest Pressx12
Added in a Bruce Lee Inspired Mason Twist with our Rocksx10
Back to the benches for x10 step ups and x10 dips.
Mary –
Scissor Kicks x15, LBCx25 (Mayhem) and The Wx10 (BoarHog)
Closing Prayer: Thank you Lord for giving us the strength to get up every morning to come together and to serve you. Please lift up BoarHog’s friend’s family in their time of need. Raise up those in need and help our F3 brothers, families and friends. Support those who serve our country through military service, police, fire fighters and other services that keep us safe. Please give us the strength to use our gifts to give back to others and service in your name. Amen
Shaken, you gave me a tear in my eye when you said, “I’m your favorite Q” You get an extra sticker and juice box at snake time today. Lol
Fescue, safe travels to the great white north this week.
Great to see you Bouncy House, thank you for asking about Commando. He is doing great and graduates basic on December 19th.
Thank you Mayhem for allowing me to take the helm of the Viking ship. Great AO and some great PAX.