ignite How Well Would a Commando do at F3 Cornhole?

f3nano

May 15

Date: 2024-05-15
AO: ignite
Q: Gherkin
PAX: 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer FNGs: 1 Loomer
COUNT: 10
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG - F3 Cornhole
Rules:
• Break into teams (ideally 3 to 5 PAX per team)
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line.
• The 1st PAX from each team travels (via bear crawls) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeato until a team has scored 13 all PAX have gone. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Scoring:
• Each team's score is their cornhole score PLUS their Exercise Score (Exercise Score = avg # of reps each team completed) Winners and Losers Rewards:
• The winning team sprints width of parking lot and back while losing team(s) does burpees
• Q will announce 2 exercises for the following round and the winning team picks which one it wants to do with the other team doing the other exercise Exercises:
Round 1 - Squats (both teams)
Round 2 - Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 - Mountain Climbers (IC) / Monkey Humpers (IC)
Round 4 - American Hammer (IC) / J-LOs(IC)

MARY
LBCs, American Hammer, Flutter Kick

ANNOUNCEMENTS
• Sign up for Boneathon - to run or to support
• The Murph Challenge is on Memorial Day
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• This workout included a lot of math on purpose
• F3 is Fitness, Faith and Fellowship
• Physical Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally fit as well, so don't forget about mental fitness. • Do stuff that keeps your mind sharp - your desk job probably doesn't cut it.
• Find something that challenges your mind that you like - crossword puzzles, learning a language, or just doing some math.

Tags: ignite, 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer