Number of Pax: 11
Pax Names: Boondock, Brady Bunch, Canoe, Charmin, Chops, Dump Truck, Mall Cop, Nano, P-body, Slippers, Twinkle Toes,
Number of FNGS: 0
QIC: Mall Cop
Mosey to the amphitheater and do some warm up.
By chance, The Final Countdown was playing on my speaker when we arrived at the amphitheater, so we started with my Decline Count workout
Decline Count: 3 exercises; burpees, merkins and squats. 10 reps, then 9, then 8 and so on… Caveat: I said whoever finished 5 rounds can call out whether we keep going on this or move on. P-body decided we would move on.
Tabata: 45sec work, 20 sec rest; Gas Pumps, Freddie Mercury, American Hammer, Superman Hold, Burpees, Monkey Humpers, Peter Parkers, Curls, Skull Crushers, Side Straddle Hop
Ring of Suck: PAX circle up and when called, hold a specific position. when your form starts to fail you drop and do SSH until every man drops. the winner of each round can opt out of the next round. When I found that some PAX were dropping immediately to avoid the suck…. I called Burpees vs SSH. everyone was more willing to participate after that. Rounds: plank, low plank, air chair and super low plank (thanks to Brady Bunch who wanted a lower than low plank).
Chops made the decision to say “What?! no Jane Fonda?!?” So I called an audible to my plan
Pain Fondas Decline Count: 8 reps at the bottom of the amphitheater, lunge to the next level, 7 reps and so on til you’re to 1.
Pain Fondas: Similar to Jane Fonda but worse. Support your top leg on a block or raised support and your upper body on your elbow. Raise your bottom knee to meet your top. it’s awkward and hurts.
Profanity Merkins: Had to cut this short due to time, but Profanity Merkins work like this: 15 in cadence merkins into 45s plank. 14 merkins, 40s plank and so on.
We jumped into the middle and I threw out a random number for each.
Mosey back to the flag and finish up 2 more rounds of Profanity Merkins
COT and prayers
This week the most meaningless award in F3 Cherokee History, the Mall Cop Coupon, was awarded to both Canoe and P-body for crushing the plank contest as well as everything else we did. These guys worked their butts off!