6/12/18- Sir E- 72* and clear
PAX: Bagger Vance, Donuts, Too Tall, Venus, Big Stick, FTTAL, Big Bang, Bloodclot, Dr. Smart, Skid Mark, Cinderella, Floppy Disk, Dilly Dilly, Vegemite, Umbrella, BrotherAtLaw, Red Bag, Black Lung, Spider Bite, SlugsNBugs, Pocahontas (F3 Greensboro), Funyuns (QIC)
22 PAX decided to get better this AM at Sir E. 5:30 AM- mosey from CUMC up Manley and back to north parking lot of CUMC. Side shuffles, politicians, butt kickers thrown in during the mosey. Circle up for COP.
COP: SSHsx20IC, GMsx12IC, BACs(f)x5IC, BACs(r)x5IC, APsx5IC, SCsx5IC, Tempo merkinsx10IC, ASTsx20IC, Scorpionsx10IC, Supremansx10IC
The Thang:
During the F3Heavy 006, Cadre Danny (F3 Linus) instructed the PAX on the importance of proper form during exercises. He has posted at different AOs all over the country and noticed poor form consistently across the board. He said we are cheating ourselves and not getting better when we choose the half-ass our exercises. With that in mind, YHC wanted the PAX to focus on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of burpees in between sets. It looked something like this:
6 burpees every 30s for 5 minutes
P1 AMRAP merkins (elbows locked at top, break parallel at bottom, head up) for 1 minute while P2 checks form. Flap jack
6 burpees every 30s for 2 1/2 minutes
P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form. Flap jack
6 burpees every 30s for 2 1/2 minutes
P1 AMRAP squats (DILLY DILLY with proper form example, legs break parallel at bottom, legs locked at top), P2 checks form. Flap jack
6 burpees every 30s for 1 minute. Mosey to playground
P1 AMRAP pull-ups (hand down arms extended, pull up with chin above bar) for 1 minute, P2 checks form. Flap jack
6 burpees every 30s for 1 minute
P1 AMRAP 4 ct. flutter kicks (BV with demonstation, toes pointed up, legs straight, 6 inches above ground), P2 checks form. Flap jack
Mosey back to parking lot
6 burpees every 30s for 1 minute
Laney Lou for 1 minute
COT/BOM
NM: We need to do things the right and honest way all the time. Yes, we will slip and fail at times. That is why it is so important to have a brother or brothers to hold us accountable in all aspects of life. Let’s continue to sharpen each other physically as well as mentally and spiritually!
SYITG,
Funyuns