6.4.20 BB Kapowski at Bayside

QIC: Squid

PAX: Harbaugh, Schotzie, Slide Rule, Birdie, Slugger (2.0), Firing Pin (2.0)

At 0530 the disclaimer was given and we took a mosey to the front of the school for some warm up stretches. We quickly realized that the morning was warm and the humidity was high.

  1. Side straddle hops IC (PAX counted to the 6 together and went silent to 21)
  2. 5 bonus burpees for not stopping SSH together
  3. Arms across chest
  4. Arms overhead and pull elbow down
  5. Grass grabbers (Left, right, center)
  6. Calf stretches (Downward Dog)
  7. Feet to hands
  8. Hands to the sky
  9. Sit on foot
  10. Stretch Abs (Cobra)

We took a short mosey to the football field and I explained Thang 1.

Thang 1: B.O.M.B.S.
Partner up. Pax 1 does exercise while Pax 2 runs to the 50 yard line and Bernie Sanders back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Birdie’s 2.0’s partnered up and it was great listening to them root for each other. They voluntarily come out, they always push hard and they never complain or quit. Birdie is raising up a pair of exceptional young men.

Thang 2: Run N Roll
We used a dice with a lot of sides each with a different exercise. I don’t know how many sides it has, maybe 10? Q rolled the dice, PAX completed the exercise and then moseyed to the 50 and sprinted back. Exercises were 60 second squat hold, 20 mountain climbers IC, 15 jump squats. I think I am missing one, but at the end of them the PAX was gassed.

We circled up for count-o-rama, name-o-rama, announcements and intentions. Today was intentionally focused on unity. Our world is divided right now. Quarentine, politics, race and socio-economic differences are driving wedges between people. I wanted to get our focus back on teamwork and togetherness. A core concept of F3 is our unity, let us not forget that!


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