QIC: Acorn & Saul
PAX: Acorn, Messie (2.0), Aussie (F3LKN), FNG Candy Cane, Cat Scratch, ET (F3Churam), HCT, Herschel, Legz, Saul, Thumper
Nobody in their right mind would have thought that UVA would beat Boise State. Vegas had the spread at 13.5 points in BS’s favor…Saul therefore threatened us the night beforehand that we would become familiar with the actual spread in hopes of garnering support for his team. I think he was hoping that our positive thoughts (out of fear) would make for a tighter margin. Whomever it was that joined Saul in routing for the Cavs miraculously helped them overcome the odds and best BS by 19 points!
Warm-up: We all “yogged” a lap and then circled up for some light calisthenics, including:
- 19 WMH IC
- 19 Arm Circles IC
- 19 Reverse Arm Circles IC
- 19 Imperial Walkers IC
- 19 SSH IC
The Thang:
(Part I)
Break into two groups. Group A jogs a lap while group B stays to perform exercises until group A returns. Then groups switch
Exercises for round 1:
- 19 Jack Webbs
- 19 LBCs
- 19 Mountain Climbers
Exercises for round 2:
- 19 Overhead Claps
- 19 Merkins
- 19 WWIIs
Exercises for round 3:
- 19 Burpees
(Part II)
Grab a cinder block and meet on the goal line
All PAX perform a 5 yard bear crawl/cinder block drag to each cone and then perform the following:
- 5 cinder block burpees
- 4 cinder block burpees
- 3 cinder block burpees
- 2 cinder block burpees
- 3 cinder block burpees
- 4 cinder block burpees
- 5 cinder block burpees
- 6 cinder block burpees
Recover, next exercise:
- 19 Overhead cinder block presses
- 20 cinder block kettle bell swings
We then paired up and positioned cinder blocks just wider than shoulder width to perform:
10 Pop-up cinder block merkins IC
(starting with hands on ground, perform one pop-up merkin on the blocks, then a regular merkin with hands on the blocks, and then return hands to ground = 1 count)
Mary:
- 6″ hold for 19 count IC (first tried to do this while supporting the block with feet – that didn’t work at all. So we called an audible and did regular)
- flutter kick x 19 IC
- LBCs x 19 IC
- Penguin crunches x 19 IC (actually up to 30 count and then down to 19)
Recover, Recover
BOM, Name-o-rama
Welcome FNG Candy Cane! It was great to have ET from F3 Churam and Aussie from F3 Lake Norman to join in on the fun!