AO: Genesis

When: 07/13/2019

PAX:

Number of Pax: 9

Pax Names:

Huckleberry, Fortnite, Pistol Pete, 57, Koresh, Doughboy, Mountain, PETA, Bullseye

Number of FNGS: 0

FNG Names: None

QIC: Huckleberry


Introduction

I was looking for some new workouts and reviewed a backblast from our friends at F3 Cherokee. This one looked good.

Warm-O-Rama

Warm-O-Rama: 0630 MOSEY over to the tennis court.

13x Goofballs
13x Copperhead Merkins
13x Gorilla Humpers
OYO Michael Phelps

The Thang

Stranger Thang 1:
ELEVENS!
10 BBSUs, 1 Merkin
Then 9,2… 8,3 and so on
Take a LAP around the five courts

Stranger Thang 2:
DEMOGORGANS!
Demogorgon Crawl (Bear Crawl) across two courts
Crawl Bear back to first court
Take a LAP

Stranger Thang 3:
STARCOURT Mall!
Tennis Court Burpicides (thank you @C4)
Suicides with 1, 2, 3, 4, 5 Burpees
Rinse and REPEAT
Take a LAP around the courts

Stranger Thang 4:
Mind FLAYERS!
25x Flayer Supermans x 2
30 second plank x 2 and 20 second side planks

Mosey back to the main Parking Lot

Stranger Thang 5:
HOPPERS!
50 SSH
Lunges 20 yards and back x 2

Stranger Thang 6:
UPSIDE DOWNS!
Squats
Pistol squats

Stranger Thang 7:
RUSSIANS!
Russian Merkins? That just sounds weird.
Russian PUSHUPS in cadence.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hold for 5 second at top after each set
1 rep, HOLD, 2 reps, HOLD… up to 10 Reps

Stranger Thang 8:
MIKES!
25x Iron Mikes (Jump Lunges)

3 MoM called out by various PAX
Russian twists
Planks

Run back to the FLAG

25 Windmills

Circle of Trust

Prayer:
Mission trips
Koresh’s Dads chemo
PETAs brother

Naked Man Moleskin

It was good to be back with my NWA brothers.

F3 NorthWest Arkansas