Archives: Everest and an Escalator

  • When: 20180428
  • QIC: Screen Door
  • The PAX: Scrambles (FNG), SubMac, SpaceMonkey, Buoy, Deflator, Bachelor Pad, Dreamliner, Screen Door
  • For the record, YHC thinks that our new AO on the peninsula may be the best one yet.  Endless possibilities…

    Warmarama: Side straddle hops, Imperial walkers, Don Quixotes.

    The Thang:  Mosey around the fountain pond to the parking deck on the south side.  Everest to the top (one squat on each of the 96 stairs to the top of the deck).  Once at the top, plank on the 6.  Modified DORA: partner one runs from one end of the deck to the other and back, partner two performs reps of an exercise.  Switch on the runner.  Exercises were 50x merkins, 100x LBCs (4-count), 150x squats.  Run back to the bottom of the deck via the stairs and to the south point of the fountain pond.  Here the PAX split into two groups for running and non-running options.  Both groups perform downward escalator  of 9x each of burpees, merkins, squats, 8x each, 7x each, …, until 1x each.  Non-running group moved 1/4 of the way around the fountain pond between each set.  Running group changed the distance between as follows: 1/4, 1/2, 3/4, full lap, full lap, 3/4, 1/2, 1/4.  End back at the southern point of the circle.  Mosey back to the flags.  Perform second half of DORA running from parking lot to trees on far side of grassy area.  Whichever partner ran first for the first half did merkins first for the second half.

    Mary:  Eight minutes worth of various ab exercises.

    COT: YHC had each person share something that F3 has done for them, and what they appreciate.  FNG Scrambles shared something that he hoped to gain through F3.  Lots of good things were shared.  Let’s continue to give it away.

    F3 Hampton Roads