AO: FortFun

When: 03/19/2021

PAX:

Number of Pax: 4

Pax Names: Gas station, Marvel, Musket, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Wicked


The BackBlast:

Conditions

Blustery – windy, wet, and 46 degrees

Warmarama

  • SSH x 25
  • TTT x 12
  • Mountain Man Walkers x 12
  • Bat wings x 10

The Thang

This workout was created by searching the Exicon for Coupon.  We performed the following in the pavilion.

Top Gun

Perform 10 reps each of 5 standing coupon exercises (Curls, Rows, Deadlifts, Overhead Press, Squats) for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises. We listened to Kenny Loggins’ classic tune Danger Zone on repeat for the entire 10 minutes.

Flora 1-2-3

Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Grave Diggers

3×10 four count

Coupon exercise. Start standing with feet shoulder width apart and straddling a coupon. Bend over and grap coupon and lift it up and over the right shoulder until the coupon is by your right ear. Then return the coupon between your feet. Repeat on left side. We did this as a 4 count exercise.

Grip Rip and Roll

10 OYO x 3 sets

Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground. Repeato movements for 10 reps.

We alternated Grave Diggers and Grip and Roll.

Rifle Carry back to shovel flags.

Mary

No Time for Mary

COT

Matthew 22:37  Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’

Love God with your “mind” – Jesus should be in your heart.  Where does your mind go when you are alone in your thoughts?  This is a good indicator of what you are “worshipping”.  God should sit on the “throne” of your heart.

Moleskin

  • 10 minutes of Kenny Loggins is too much.
  • Grip and Rolls are difficult – this was new to all PAX.  However, our form was improving by set 3.  Definitely want to revisit this one.
  • It was made known that Grave Diggers were a contribution to the Exicon by Gas Station!

Announcements

  • Corn Hole at noon Saturday at Dreamliner’s house.
  • #TankBank premiers next Wednesday at the same location as #Fortfun

Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads

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