AO: The General
The PAX: Elvis, Fair Weather, Traveler, Petro, Bleu Cheese, JAG, Citrus, Fridge, Trolley, Maj. Payne, Buggy
WarmUp: SSH, Merkins, Mountain Climbers, Copperhead Squats, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Moroccan Nightclubs, Ricky-Bobby mosey around the track
The Thang 1:
PAX paired up and lined up on the goal line for a series of races between PAX 1 and PAX 2.
Race 1: PAX 1 – back pedal 100 yds and sprint back; PAX 2 – 15 burpees; flapjack and repeat
Race 2: PAX 1 – bear crawl to the 30 yd line and crawl bear back; PAX 2 – 25 WWIs; flapjack and repeat
Race 3: PAX 1 – broad jump to the 20 yd line and back; PAX 2 – 30 Bonnie Blairs, single-leg count; flapjack and repeat
Race 4: PAX 1 – shuffle right to the 50 yd line and shuffle left back; PAX 2 – 30 jump squats; flapjack and repeat
Race 5: PAX 1 – Traveling burpee to the 20 yd line and mosey back; PAX 2 – 40 American hammers, single count
The Thang 2:
PAX split into two teams (PAX 1s vs. PAX 2s) for the most complicated game the QIC could come up with. Each team had a cone at the goal line and the goal was to move it 100 yds. Each point moved the cone by 1 yd. To get points, PAX could either:
1 pt: Bear crawl to the 10 yd line and do 10 merkins
2 pts: Bear crawl to the 20 yd line and do 20 SSH IC
4 pts: Bear crawl to the 30 yd line and do 30 Carolina Dry Docks (or derkins – PAX choice)
6 pts: Bear crawl to the 40 yd line and do 20 Bonnie Blairs IC
8 pts: Bear crawl to the 50 yd line and do 10 burpees
There might have been a rule about going back to the goal line between the exercise and moving the cone. It was murky.
The Thang 3:
Running out of time, the PAX were able to squeeze in one round of Name that Tune, F3-style. The PAX repeated Race 1 (sprint vs. burpees) with the highest bidder declaring their burpee goal before any PAX could finish the sprint. The winner was Elvis, who was also the loser, with 3 PAX finishing the sprint before he did 21 burpees, but beating most of us.
Mary: flutter kicks, Captain Thor
COT: Great to see the growth of the General and the new faces. F3 is about more than yourself. Bring a friend, neighbor or co-worker and keep it going and keep it growing.