Archives: F3 Powerball at #DuckDuckGoose – and a FNG!

  • When: 
  • QIC: Deflator, Deflator
  • The PAX: Deflator, SubMac, Scout (FNG), Deflator, SubMac, Scout (FNG)
  • Deflator Q4.0

    Warmup: 22 SSHops, 6 Don Quixotes, 6 (each leg) Finkle Swings (22 and 6 will come back as important later)

    Run:  Three laps around the Mighty Eagle Harbor Lake, with a bear crawl across Bear Crawl Bridge each lap. New twist: We alternated turns carrying a 25# Kettle bell from swing to swing (there are 5 swings around the lake) so it made one complete lap itself when we were done.

    Bootcamp – First Incarnation of F3 Powerball.  We set up 8 different exercise “stations” around a large, brick, circular planter, and put eight balls (practice golf balls) labeled 1 through 8 and a ninth labeled “PB” into a bag.  The eight exercises were Derkins (12), Incline Merkins (20), Burpees with a Jump up onto the  planter (8), dips (20), plank (hold for 40-count), step-ups (10 each leg), KettleBell Squats (25), and BB Situps (25).  Each PAX took a station, did the exercise at the station, then a PAX drew a ball.  All PAX then rotated the # of stations indicated on the ball, and did the exercise at the station they ended up at.  Repeat for a hearty 20 minutes.  We ended by each PAX doing each station one final time.  It adds up quick, fellas.  No one drew the PB, which would have allowed the drawer to choose the exercise but then have all do double.  Better luck next time.

    Count-a-Rama – 3 valiant PAX.

    Name-a-Rama – Deflator, SubMac, and……introducing…..FNG SCOUT!  Awesome job.  I think he’s hooked.

    COT – Proverbs 22:6:  “Train up a child in the way he should go: and when he is old, he will not depart from it.”  Remember the 22 and 6 from the warmup – sneaky, eh?  YHC has been thinking alot about crazy life at work that is substantially dying down for a while, and how much I have sacrified attention to my family in favor of attention to my work.  Proverbs 22:6 has many deeper meanings, but for me it simply makes me remember how each engagement with my kids now has a lasting effect so I need to make them count.  It will be the summer of fun, and beyond, I commit.

    Balled it up – Deflator Q4.0 is in the books.  Deflator Q5.0 in the hopper for #QuackQuackHonk on Thursday.




    F3 Hampton Roads