PAX: 15
Brown Water
Scratch-N-Dent
My Pleasure
Red Card
Valdez
Wildflower
Flip Flop
Peach
Gisele
Pelican
Uncle Sam (R)
Gilligan
Pew Pew
Crock Pot
Jerry MaGuire (R) (VQ)
Weather: 35 deg F, a little damp everywhere.
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:
Mosey the short way to the front parking lot.
Side Straddle Hops (IC) x 15
Grass Grabbers (IC) x 15
Imperial Walkers (IC) x 15
[Note: Scroll to NakedMan Moleskin section for details on a history lesson during COP]
Downward Dog (10 count)
Right over Left calf stretch (10 count)
Left over Right calf stretch (10 count)
Partner up for: Junkyard Dog 5 each partner
**Junkyard Dog is an exercise where PAX 1 sits on their six with legs together flat in front of them and arms held parallel to ground. This creates a “high, low, high” hurdle for PAX 2 to jump over. One revolution equals one rep, go to 5. Then PAX 1 rolls over and hits a pike position (like downward dog but hips even higher and on tippy toes) while PAX 2 crawls underneath the bridge 5 times. Then PAX switch. It wasn’t hard per se, but agility was the key.**
Then each PAX fetched a coupon and placed it at Station 1 in the main parking lot, which happened to be 100 m (measured) from the playground entry gate.
Thang:
Partner up, not for a Dora, but to encourage each other as you pursue the stations as a 2 man team.
Station one:
5 thrusters (w/coupon)
10 curls (w/coupon)
15 big boy sit ups (w/coupon)
Run 100m to Station two.
Station two:
(Cindy)
5 Pull ups
10 Merkins
15 Squats
Run 100m to Station one.
Repeat until time to return coupons.
So as not to waste our final 90 seconds, we hit our sixes for Mary:
Box Cutters (IC) x 15
Gas Pumps (IC) x 20
COT:
CoR/NoR
Announcements- November Ruck this Friday, hosted by two of the County’s finest. Sock drive is north of 500 but a great Christmas gift would be more burpees for Uncle Rico.
Intentions- Prayers for Jerry MaGuire’s mom, who is moving to California (from PR) to live with Jerry’s sister. She’s approaching her 90th birthday, so support and time together is important.
NakedMan Moleskin: I was happy when someone asked about my new baseball cap, which was a perfect segue into a history lesson I intended to share with the PAX. My cap is the one worn by the Puerto Rican national baseball team. Puerto Rico is where I was born and raised. It is a US Territory, and we are USA citizens who can travel to and from the island without a passport. The USA took control of Puerto Rico from Spain (Hat tip: Uncle Sam who answered this question correctly. My guess is he got an A+ in history) in 1898. We have a rich history, serve in the military, and basically do everything the state side citizens do except vote for president. It is a beautiful place and you should all go visit.
I’m grateful for F3. I tried Crossfit for a while but didn’t like the payments nor the atmosphere. You guys push me to be better and I hope I do the same.
Closed with an Our Father prayer.
Show me the money,
Jerry Maguire
F3 Louisville 