Wax On Archives - F3 Summerville

8th Annual Thanksgiving Day Workout

When: 20221124
QIC: Hot Spot and Goose
The PAX: Peg, Stool, Pretzel, Kiwi, Smokey, Century, Microwave, Mugsy, Radio, Chicken Fry, Three's Company, Wax On, High Tower, Gypsy, Waldo, Amnesia, Mother Board, Ponzi, Here's Johnny, Prayer Request, Goose, Hot Spot

Conditions: Mid-sixties and overcast

Count: 22 Pax

The Thang:

Form up at 0700 at the COP

Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC

Count off and split into two sticks.

Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.

Hot Spot Group – 7 Mary 3

Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3

Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3

Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.

Regroup all pax.

Sand bag relay around large loop.

Return to COP for Mary

Goose – WW1 situps on Q x 20, Indian situps on Q x 20

Hot Spot – American Hammers IC x 20, Seals sit ups x 10.

COT: Count, Namorama, Thankfulness circle.

Devo: Hot Spot

Ball of Man: Goose

Social time with coffee and donuts.

Intro: Picked up this Q early in the week

Conditions: Not too humid

Shortcake Special (Before the BC): Olaf, Prayer Request, McFly

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
LBAC Fwd/back x10 IC

SSH x10 IC

Imperial Walker x10 IC

The Thang:
Farmer Carry Dora’s on the tennis court.

one partner farmer carry’s 3 times down and back the tennis court while the other partner is completing an exercise YHC calls out. Did this 3 times.

4 corners on the tennis court. 1st round was arms, 2nd round was legs & abs. 3 round was bear crawls to each corner and completing 10 merkans at each corner.

wall sit suicides x3 OQ

6 Minutes of Mary:
Flutter kicks x25 IC, LBC’s x10 IC, Burpees x10 OYO

Numberama:
8

Namearama:
Olaf, Bedpan, Friar Tuck, Prayer Request, McFly, Suds, Mrs. Potts, Wax On

Announcements:
men’s Hike this weekend. Ragnar was last weekend. Few runs coming up.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by All: need to control our tongue……We are grown men however lack of control shows ignorance and some immaturity. YHC has said lots of stupid things and needs to control his tongue (and I’m sure I’m going to continue to say things I regret but YHC will give a valiant effort to use curse words in moderation at least).

Moleskin:
It was a beatdown