DATE: 08/25/2018

WHERE: The Hurt Locker

THE PAX: Alcoa, Murtaugh, Rest stop, Misty, Legionnaire, Yogi, Voodoo

Total # of PAX: 7

QIC: Voodoo

INTRO:

A small PAX allows for comraderie and the chance to make everyone hurt.  Only fitting we are at the Hurtlocker and we take this chance to start from the ground up and hopefully make everyone feel the hurt for a few days.

WARM-O-RAMA:

Mosey through the parking lot with cariocas (left and right) down the stretch of the grass fields.  We made our way to the turf field parking lot and circled up.

Side Straddle Hops:  20

Weedpickers:  12

Windmill:  10

Mosey to the turf field

THE THANG:

LA LA LEGGY

Pax gathers at the pylon at the goal line.  OYO – 10 Burpees, 20 Calf Raises.   Sprint to the 50 yard line.  10 Burpees, 20 Calf Raises, 30 Jump Squats.   Bear Crawl along the 50 yard line across the field to the other sideline.  Wait for the six.   Misty, Legionnaire, and Yogi led Ab exercises – 15 flutter kicks, 10 Crunchy Frogs, 10 J-Lo’s.

Pax starts routine OYO:  10 Burpees, 20 Calf Raises, 30 Jump Squats, 40 Lunges (single count/20 each leg).   Sprint to the goal line pylon.  10 Burpees, 20 Calf Raises, 30 Jump Squats, 40 Lunges, 50 Squats.  Bear Crawl from sideline and goal line pylon to the other pylon on the other side of the field (Original starting point).   Wait for the six with more Ab exercises led by PAX members.

Mosey to the grass field and circle up.

DRILL INSTRUCTORS
QIC stands in circle and yells alternating commands to PAX.  The exercise is for speed and agility in response time.  While standing, Pax yells different commands and the pax completes the sequence of calls.  “on your face”; “on your back”; “On your feet”; “On your six”; On your feet; On your face; Merkins (Down,Up,Down,Up,Down -HOLD, UP, Down, etc); Onyour feet; On your back; and so on.   We then went around the circle with Pax taking turns yelling commands with an exercise.  We did flutter kicks, lunges, merkins, American Hammers,  LBCs along with the routine of getting up, down, six, feet, face, etc, etc, etc.

Mosey to the field bleachers.  OYO – 50 Dips.  Then we did another 25 Dips.  Finished the workout with a run from the grass field around the playground to the flags.

CIRCLE OF TRUST:

Check the F3 site for announcements.  Pray for all the PAX that are injured and those recovering.   Pray for family members illnesses and those searching for work.  We prayed that God would bless us and all those around us with the courage to recognize the gifts in our lives so that we can be the best in His eyes.   Our ability to touch others with His grace will enlighten someone’s day.  Spread the good work throughout the community, smile and say hello to everyone – You will make someone’s day.  You never know what the other person is experiencing in his/her life.

Naked-Man Moleskin:

YOGI – Father of 5.  Loves cars and motorcycles.  Just had his 1st F3 Anniversary in August.  You are awesome Yogi!!!!   Keep up the great work.