The Shmed – Workout #1 aka Working out on the Sun
QIC: Spamalot
Date: 08/28/20
PAX: Palin, Zima, Huckleberry, Honey Badger, Abbey Risett (now known as Dorothy), Drip, Chitchat, Spicolli, Red Barron, LitterBox, Cherry Pie, Wobegon, Dr. Toot, HOG, Plunger, Andrew Cecil (now known as "HMB" - Hold My Beer), Van Gogh, $5 Footlong, D-Day, Schneider, Rustbucket, Ziggy Stardust, Greenspan, Little Piggy, Boo Boo, Yogi (FiA),
YHC had the honor of Qing the first workout of Shmedfest 2020. We had 28 Pax, including YHC, including 2 FNGS.
F3 Mission Statement – check
F3 Core Principles – check
Crisis Control Mission Statement – check
Crisis Control Core Principles – check
Full Legal Disclaimer – check
(Zima – time to stand up!)
Warm O Rama
Usual set of exercises (All x 10 , all IC) – SSH, Copperhead Squats, IST, Whirlies, Merkins, Arm Swirly Things, Jack Reachers
Wheel of Exercises
Stay in the circle. 1 pax completes 10 reps of the called exercise. The other Pax stay in static exercise.
Low Squat – Jack Reachers
Merkins – Plank
SSH – WWII situps
EMOM
Complete 5 reps of exercise, run middle of parking lot, perform 5 reps of exercise. Run back, complete 5 reps of exercise. Recover for the balance of the 60 seconds.
Exercises were: Merkins, SSH, Plank, WWII, Squats, Carolina Dry Docks, Seal Claps, Low Flutters, Low Dolly, IST
DORA
Partner up. As a team, complete 100 reps of the following exercises – Carolina Dry Docks, LNCs, Copper head squats. Other partner runs to middle of lot and back. Flapjack until rep count hit.
MARY
Usual fare- Mutton Crunches, Penguin Crunches, Low flutters, LBCs
DONE
NMM
IT WAS HOT! 88 degrees at 6pm. WHY???
Naming of FNG – Abbey Riesett – Abbey is the go to for everything Crisis Control. She was our main point of contact and made everything happen from their perspective. Think Wizard of Oz, the person behind the scenes…hence Dorothy!
Andrew Cecil – This was his first post….ever. Hold My Beer came fast, so we abbreviated it to HMB!
