Sunrise on Mt. Pi

AO: The Wood

When: 06/02/2021

PAX:

Number of Pax: 11

Pax Names: Binford, Blinker Fluid, Bunny Hill, Den Mother, Disco Ball, Hanger, Morticia, Pi 3.14, Slinky, StormChaser,

Number of FNGS: 1

FNG Names: Tommy Bartlett

QIC: Disco Ball


The BackBlast:

Arrived to a beautiful 58 Degree morning, Clouds were pushing off, sun was coming up, and got a great Picture with the flags.  Drove to the bottom of the Hill, put out the 50# sand bag and the (2) 25# sandbags, set up the Radio and sheets with Exercises.

Once I got back to the flags, most PAX were already circling up, except Tommy Bartlett who came in hot during WOR

WOR

Motivators from 7

Good Mornings IC 10

Tappy Taps IC 10

Knee and ankle Rotation IC 5 each way

Hip Rotation IC 5 Each way

Arm Circles IC 10 each way

Michael Phelps IC 10

Neck Roatation OYO 10 ea way

Mosey to bottom of hill with Coupons

Thang:

 

EXERCISES

(25 REPS OF EACH)

  • OVERHEAD PRESS
  • COUPON CURLS
  • CHEST PRESS
  • SKULL CRUSHERS
  • COUPON SQUAT
  • PRETZEL TAPS (4 COUNT)
  • BONNIE BLAIRS (1EA LEG)
  • WORLD WAR I’s
  • HIGH PLANK J-LO (EACH SIDE ½)
  • SHOULDER TAPS (1 EA SIDE)

Two PAX are carrying the Kettle Rock Bags and 50lb Sand Bag to the top of hill, does 5 burpees, and carries back down, next two PAX goes. Other PAX are doing exercises until their turn to go up the hill, once back down the hill pick up exercises where left off.  Second time going up, carry opposite item as you carried the first time

6MOM

High Plank Merkin -1 to low plank, plank jack – 2 add (1) merkin, and (2) plank Jacks every rep (Kinda Like Captain Thors)- We did up to 6 Merkins and 12 plank jacks

American Hammers IC 25

High Plank hold until 6

COT

Want to talk about summer safety.  The other day in my neighbor hood I was walking to my mailbox and saw a little kids soccer ball go into the street, the kid came running and wasnt going to stop so I yelled “Stop”, there was a car coming who luckily saw the kid, and would have stopped in time, however had I not been there, or the driver not seen the kid, this could have been a disaster.  Remember the summer months have more kids out and playing, we have to be very aware of our surroundings.  Summer brings BBQs and fires, remember fire safety, dont drive drunk, there are over 100 F3 brothers that will help you get home, either give you a ride, or help get an Uber, there is no need to drive Drunk.  Talk to your kids, your friends, remind them that summer can be awesome, but its all up to us to help each other keep safe.

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