Date: 2024-06-13
AO: ao-the-bluff
Q: Wax On
PAX: Mac (Brandon), Audit, Dovetail, CareBear, Spike
FNGs: None
COUNT: 6
WARMUP:
Various stretchy things like:
Michael Phelps, Okinawan Drums, Gate Openers, Straight Leg Kicks
THE THANG:
Pax took turns tossing a horseshoe at a railroad spike knife in the ground. The number of inches away from the spike is the number of reps for whatever exercise comes off the top of the F3 Offical Workout Deck.
Mac (Brandon) started us off with a nice demonstration on how not to throw a horseshoe and we hit the floor for 69 Carolina Dry Docks.
It got better from there.
22 Jumping Lunges
36 Side Straddle Hops
27 Backward Lunges (or 28 to not be uneven)
38 Bulgarian Split Squat
49 Lunges (or 50 because I might have OCD)
16 Dips
48 Oblique Crunches
35 High Knees (in cadence)
8 Plank Jacks (in cadence) ( Dovetail demonstrated a full-body star jump version of this move. Audit gave it a try and managed to get a few reps not break his face) 17 Lunges (YHC apparently needs to learn to shuffle better, so many lunges)
YHC got a new high score of 88 (it bounced funny), but we lucked out because the next card was a 90-second Plank anyway. 300M Sprint to the stop sign and back
62 Apollo Onos
9 Wide Arm Merkins
50 Sir Fazio Arm Circles (25 each way)
27 Declined merkins
28 Smurf Jacks ( Mac (Brandon) opted for some ridiculously low jacks that resembled a Russian dance that will now be referred to as Willow Jacks)
The final move of the day was 16 Burpees. The card drawn was mountain climbers, but a certain Ranger decided to change it. Thanks to Mac (Brandon) for always pushing us to do a little more, and be a little better.
Shoutout to CareBear for actually hitting the knife with the horseshoe.
COT: A quick prayer of thanks, and for some wisdom and discernment when dealing with stir-crazy home-bound kiddos during the summertime). Several pax offered solutions including a $0.25/min therapy bill for whining and giving bored kids random chores like scrubbing baseboards or washing windows as a cure.
Tags: ao-the-bluff, Mac (Brandon), Audit, Dovetail, CareBear, Spike