Date: 2024-05-16
AO: thehighlands
Q: Gherkin
PAX: Hard Knox, Obadiah, Spud, Toolbox, AI
FNGs: 1 AI
COUNT: 9
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch
THE THANG - F3 Cornhole
Rules:
• Break into 3 teams
• 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 - suicides / high knees
Round 3 - hand release merkins / shoulder tap merkins
Round 4 - Bobby Hurley / Squat Thrusts
Round 5 - Freddy mercurys / toy soldiers
Round 6 - Mountain Climber Burpee / Tony Hawk Basic Burpee (spin)
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: thehighlands, Hard Knox, Obadiah, Spud, Toolbox, AI
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