I’m enthusiastic about triceps

Preamble: The Ditch.  Home sweet home.   It’s a boot camp!

Weather: Chilly but comfortable.

FNG’s: One, Friend of Cannoli.  Hosted by Shortcake.  Phillip.  Soon to be named Scab.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

COP: 

LBAC OYO

TTT X 10 IC

SSH X 12 IC

High Knees X 12 IC

Butt Kicks X 12 IC (with Jazz Hands)

Thang:

Each man fetch a block.   Fetch one tire for each pair of men.  12 guys = 6 tires.

Part 1 = OH Press + Incline Blerkin 11’s.   I tell you it was a tricep man’s dream!  So much complaining!

Part 2 = Speed Dora 50 T-Squares, 100 Chest Press, 150 Kettle Block Swings.   Partner Flips Tire across the basketball court and back while you execute your exercises.

Part 3 = Burpee battle, stolen from Accelerator.   Team stand 40m apart with a row of blocks in the middle.  Complete 5 burpees, run to the middle of the field and flip blocks either up or down depending on the team you’re on.   Both teams cheated at this (they understood the rules, they just didn’t care).  In the end we all did lots of burpees though.

Mary:  I witnessed some not very great T squares.  So we did 20 more T Squares in cadence (Peoples chair plus overhead claps).

Flutter Kicks X 20 IC

WWI Sittups X 20 IC

 

Numberama/Nameorama
Announcements:

Mud Run, Bulldog Challenge, DuBose Middle School run, Easter Convergence this Saturday

Pledge/BOM/Devo:  Isiah 53

Welcome FNG Scab.   Phillip Griffin knows Cannoli.  He was inspired to come out after seeing all the craziness of the f3 teams out at the Palmetto 200 this weekend.  The naming ceremony started going off in a Family guy direction, we thought about Quagmire, but we’re pretty sure we already have one of those.  Someone asked about his work.  He mentioned he’s a crane operator down at the ship yard.  Someone asked if he was union.  He said “no”.   So he became “scab”.  Sorry folks…. nothing more interesting than that… He doesn’t actually have leprosy.  Welcome Mr. Scab!