AO: Flight Deck

When: 01/04/2022

PAX:

Number of Pax: 3

Pax Names: Black Swan, Blowfish, Test Tube,

Number of FNGS: 0

FNG Names: 0

QIC: Blowfish


It was a very chilly day in the gloom and the Flight Deck seems to bring the cold a little stronger than anywhere else.  BD was designed to keep Pax moving and why not have a F3 parade.

Mosey around the flag circle.

Warm-O-Rama- SSH x 20 IC, Weed Picker x 15 (fast to slow) IC, Sun Gods, Michael Phelps, Toy Soldier x 12 IC

Grabbed coupons and headed back to the vehicles.  Circuit for the parade was the parking lot loop.  Exercises below were done AMRAP along the “show” area (front side) and then travel back (run or rifle carry depending on exercise).  Giving homage to the only 2 lap Christmas parade I know (Denver Downs near Clemson, SC) each exercise was 2 laps.

C- Curls for the Girls

H- Hillbilly Walk

I- Inch Worm

L- Lunges

L- Lat Raises

Y- Yall’s Choice (Black Swan chose Carioca)

Once we completed the circuit we modified to one lap and 20x Merkins instead of inchworms for a burner on the end.

 

COT- Blackswan asked for accountability as he’s striving to follow a new discipline of workouts this year.

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F3 Cherokee