Arrivals and Departures
QIC: Turnover
Date: 3.20.24
PAX: Balco , Bluto , Singing Cowboy (WD) , Lace , Doublewide , Woodpecker , Interference , Turnover (Q, WB)
The #BnW regulars always set a high bar for not only a quality beatdown, but excellent musical accompaniment. When @Atrophy reached out to YHC about Q’ing at this prestigious AO, I knew the pressure was on.
Inclusivity was at the forefront of YHC’s mind during planning to ensure the beatdown would be KB-friendly for the purists, as well as cinder block-friendly for the degenerates among us (*raises hand sheepishly*)
The plan was set and, with a flimsy theme in tow, it was time to get going.
Mission Statement and CP’s recited to perfection with emphasis on “small men”.
Warm O Rama
SSH , IST , Abe Vigoda , Whirley , and Michael Phelps (s/o @Cherry Pie)
A brief explanation and setting up of cardboard weinkes and we’re ready for…
The THANG
2 work stations consisting of an arrival exercise, 3 kb/block exercises, and a departure exercise.
PAX were to complete prescribed exercises at Station 1, mosey out of the parking lot down to Mallard Glenn Cir for 2 exercises (arrival/departure), then mosey back to launch and proceed to Station 2.
Reps for Arrival and Departure exercises stayed the same throughout, but the kb/block exercises started w/ 7 reps each and increased by 7 each round (7, 14, 21, 7, etc)
Station 1
Arrival – Burpees x10 Let the record show that everyone loved this and nobody complained at all….
KB Swing (x7 , x14 , x21)
Curl + Press (x7 , x14 , x21)
Bent Over Row (x7 , x14 , x21)
Departure – Jump Squats x10
Station 1.5 (Mallard Glenn)
Arrival – Bonnie Blairs x10 (DC)
Departure – Wide Merkins x10
Station 2
Arrival – Burpees x10
Squat Thrusters (x7 , x14 , x21)
Tricep Ext. (x7 , x14 , x21)
Alpo (x7 , x14 , x21)
Departure – Jump Squats x10
We began the beatdown together as a group, but it quickly dispersed into 2 groups. Group 1: @Lace. Group 2: everyone else. #StopMeIfYou’veHeardThisBefore
All PAX completed 3 rounds of each station (so all the way up to the 21 rep round #beastmode). @Lace made it to the 4th round at Station 1 #batflipper
5ish minutes left so circle up for…
MARY
Flight Attendants x20 IC
Freddie Merc x20 IC
Low Plank hold until time
Done.
CoT
Announcements:
BOLO for #2ndF opportunities w/ HDHH’s and Lunch Bunch. Check Slack for deets.
BREAKING: F3WS will be rolling out a new AO on April 9th! A PM option for our early morning-challenged friends. AO will be at Miller Park @ 7:30pm on Tuesdays. We’re already getting Q’s lined up and the focus with this AO is 2 fold: 1) provide a PM option for existing PAX 2) Outreach, outreach, outreach. Start reaching out to guys and pounding the pavement for the dudes that give you the “Ugh, 5:30!? that’s too early!” excuses. Let’s get out there and continue the “plant, grow, and serve” charge!
Prayer Requests:
YHC lifted up a pair of family friends going through difficult times.
YHC took us out thanking Him for our blessings and the fellowship of F3.
NMM
3 for an EC 2.2 mile run (YHC, @Woodpecker, and @Double Wide)
3 for the Pre-Ruck (@Bluto, @Singing Cowboy, @ToeTag)
@Bluto and @Balco loved the music
@Lace was out front all morning. Glad I was able to catch up with him a bit early on.
TClaps to @Woodpecker and @Doublewide for joining me (see: forcing me) for the EC run
Lots of discussion about Iceland and its weather this time of year. Safe travels for Balco & family on the #SB2K24 trip!
Did I mention that everyone loved the burpees??
Thanks to all who posted. Always appreciate it and genuinely enjoy getting after it with y’all.
Thanks for the keys, @Atrophy. I think I dropped them on Mallard Green during the Bonnie Blairs.
