F3 Tucson

Fitness. Fellowship. Faith.®️

ao-the-bluff Moon Shot

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Date: 2024-07-18
AO: ao-the-bluff
Q: Audit
PAX: CareBear, Spike, Capsized, Wheelie, Blip, Dovetail, Yaris, Wax On, TONK ( H Brent) FNGs: 1 TONK ( H Brent)
COUNT: 10
5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.

Warm Up:
We missed on the core principles so first warm up was 5 burpees. Thanks for the push Spike!

14 reps for the most runs scored in a major league inning.

Baseball squats (second base)
Imperial Walkers (IC)
Lunge Twist
Copperhead merkins
1-4-1 Motivators – planned for just 1-4 (14) but CareBear suggested we go back down to 1 so we did

The Thang:
Home run powers main ingredient is core power so today was very focused on core exercises.

First Inning:
Core: Side Bridge / Freddie Mercuries (IC) / American Hammers (IC) – 10 reps each – plan was for 5 rounds as that’s the average runs scored in the first inning over the last 100 years but Q decided for 3 due to mumble chatter (mostly my own).

Non-Core: Willie Mays Hayes with Cindy row/ Lat Raise with cindy / Mike Tyson Merkins – 1 round with 10 reps each

Between inning Warmup: Steal second and third – 90 foot sprints

Second Inning:
Core: Mt Climbers (IC) / Heel Taps (2 is 1) / American Hammers (IC)- 4 rounds of 9 reps each

Non-Core: Lateral Jumps (Big leap Apollo Oh Nos) / Split Squat with Cindy / knee drive merkins – 1 round with 10 reps each

Inter inning Warmup: Steal second and third

Third Inning:
Core: X man crunch / flutter kicks (IC) / American Hammers (IC) – 3 rounds of 9 reps each

Non-Core: Thrusters with Cindy / curls for the girls / Cindy Merkins – 1 round with 10 reps each

Inter inning Warmup: Steal Second and third

Mary:
Incorporated with BD!

Announcements:
July 27 ruck/hike on Mt Lemon – Eagles Nest and the Furnace will still be open

Sasquatch event in PHX Aug 3rd – see 1st F in slack for details

Trash pickup planned week 3 August after BD

2nd F lunch lunch Friday August 2nd

COT:
Yaris niece being induced
No Yak move to CO
Back to school – safety for kids, painless transitions for families, kids stear clear of outside influences while at school Kata (Jay) wife
CareBear working through personal struggles

Tags: ao-the-bluff, CareBear, Spike, Capsized, Wheelie, Blip, Dovetail, Yaris, Wax On, TONK ( H Brent)