QIC- Zartan
PAX: Backdraft, Captain Insane-o, Digornio, Mouth, Francis (FNG), Hobbs, Bumble Bee, Geppetto, Handy Manny, Cool Hand Luke, Moonlight, Quimby, Kidnapper Van & Mike Brady (FING)
This morning we had perfect conditions for a beatdown. With dozens of kids activities today I only have time for the basics. This is how it went down
COP- 25 SSH IC, 20 Copperhead Squats IC, 15 Mt. Climbers IC, 10 Box Cutters IC & 10 Burpees OYO
Mosey to curb for Thang 1.
Butkis step ups. 60 seconds of rapid curb step ups with 30 second break. X3 (set to Rocky music)
Domino- Preferably performed in a parking lot with a row of curbs (can also be done on ground). Line up 1 or 2 PAX per curb down the parking lot, entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high. Repeato as desired. When done properly the PAX should resemble dominoes slowly toppling over. (Done to Van Morrison Domino)
Thang 2
Charles Bronson- Start with 3 shovel flags, cones or other distance markers with first two 100 yards apart in a line, the last another 10 yards past. At starting point, perform 50 SSH’s, sprint to 2nd point, then army crawl to 3rd point. Mosey back to start, 50 Merkins then rinse/repeat. 50 burpees, rinse/repeat. 50 LBC’s, rinse/repeat. Finish with 50 Jump Squats rinse/repeat. (Amazing 80s montage of Top Gun, RAD, Flashdance, Karate Kid and more)
Thang 3
Partner up and did 15 leg throw downs and switch and 15 toe touches
Split group into 2 teams and did 1/4 mile laps around school in opposite directions. 1st time we passed each other we did 10 Merkins and continued run. 2nd time 10 Air Squats. Next time we lined up for a 1/4 mile Native American Run. Last lap was a billy run for final 1/8 mile.
Circle up for some Mary. Al Gores Trump style with claps 20 count. Captain Thors to 5:20 and then we all spelled Kidnapper Van with our legs. Backdraft finished us off with 30 seconds each of L T Plank, Plank and R T Plank
COT
Gave intentions to those effected by the hurricanes and our fellow PAX who need our prayers and support. Geppetto drew 6 and shared that he is pretty good with wood, and also has a male puppet collection in his cellar. Quick shout to Sky-Q for the group of #HIMS we have to lean on and we were on our way to 100’s of kids activities. TCLAPS to our 2 FNGS Francis (who pulled a 15 minute Graceland during WO) and Mike Brady for hanging in there for Charles Bronson. He is not a friendly dude.
On the upside I was only threatened by one PAX today. And I quote: “I might sucker throat punch u at some point this weekend.”
YHC- Zartan
F3 Louisville 