F3 Tucson

Fitness. Fellowship. Faith.®️

Tortuga!

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Title: Tortuga!
Date: 2023-08-19
AO: Eagle’s Nest
Q: Dovetail
PAX: Croak waterboy Small Fry Squash Wax On Audit Corn Stock Slice Kata Biscuit Sticks Blip Excel Osha CareBear spike
FNGs: 0
DRs: 0
Total: 18
Conditions: finally a bit cooler today. And with the rain, the ground was soft enough to plant the flags easily!.

Moleskine:
CareBear, Audit, and Wax On out for an EC ruck. Good job!

18 HIMS and HIMITS out for a pirate-themed beatdown, complete with bad jokes and plenty of planks!

WARMUP

What’s a pirate’s favorite letter of the alphabet? C!

Sir Fazzio Arm Circles, hip circles, knee circles.
Modified motivators – 7 to 1 – SSH to hillbillies to sumo squats to high knees (7 SSH, 7 hillbillies, 7 sumo squats, 7 high knees, then 6,5,4,etc)
Bear bird dogs – 6 count – toes and hands only on ground); bird dogs followed by shoulder taps, then step outs with each leg. That’s 1.

How do pirates like to communicate? Aye to Aye, matey!

TABATA
20s each, 4 rounds, 3 pax give 10-count between rounds
Squat leg raises
Dive bombers
Star jumps (scaled: side lunges)
Plank knee swings to extension
Fancy feet, merkin on Q’s “Down!”
American Hammers

Where can you find a pirate who has lost his wooden legs? Right where you left him!
What do you call a pirate that has both eyes and all his limbs? A rookie!
What has 8 arms, 8 legs, and 8 eyes? 8 pirates!

TREASURE HUNT
Treasure hunt with cards and golden cards
4 locations, 3 cards at each location, with a hidden golden card. Starting from youngest PAX and going up, they try to find the golden card while everyone else squat holds. First round the 2.0s took their sweet time, but eventually the treasure was found (50 brokeback merkins). The second round the 2 most senior PAX found the treasure in record time (thrusters) but YHC forgot to save that one for where the coupons were, so we did dynamic tension with imaginary coupons (kudos to those who picked a good and heavy one).
Third round, CareBear had to climb the mast to find the treasure. Last round YHC was pressed for time and just had to give direct instructions to find the treasure.

Aces = 100, Royals = 25, others = value+10

4 golden treasure cards, kings (50), captains and first mates (partners)
Spades: broke back merkins
Clubs: Bulgarian split squat (one leg on partner’s back)
Diamonds: pike pushups
Hearts: thrusters (with coupon)

How much did the pirate pay for his piercings? A buck-an-ear!

Time-permitting (it didn’t, we even had to cut the last round of the treasure hunt!)

Around the baseball diamond, alternating:
• Bear crawl for two 3-counts, then crawl bear for one 3-count
• high knees for 2 counts, then 2 backward lunges

Mary (skipped for time)

Hips-up holds (bridges) (if you have low back pain, or sit a lot for work, this core stabilizer work can really help).
Marching bridge (breath out on the lift)
Bird dog bridge. Slow and controlled.
Skull crusher bridge. As hips up, arms back
Round-robin until time expires

Announcements: Whole F3 Tucson launch for The Furnace on Sept 9. Mark your calendars and show up, as Eagle’s Nest will be closed! Dovetail and anyone else who wants to will have a table set up for 8, 9:30, and 11 services at Vail Christian church tomorrow, stop by and chat! Shirts are on their way; Dovetail will distribute.