The Co Q was a thang, the warm-a-Rama was a thang, and the thang was a thang
AO: Firehouse
BeatDown Date: 07/27/2021
PAX:
Number of Pax: 17
Pax Names:
Fish n Chips
Stoner
Red October
Silver Bullet
Markle
Rip Cord
Backdraft
Doughboy
57
Oracle
Mystery Meat
Outbreak
Huckleberry
Yazoo
Nomad
Slow Pitch
Number of FNGS: 0
FNG Names: N/a
QIC: Slow Pitch / Nomad
Introduction
Slow pitch and Nomad decided to team up for an inaugural co-q for the ages. Omaha meets NWA. Omaha Beatdown NWA. Lol
Warm-O-Rama
Slow pitch started by giving the disclaimer and 5 core principles. Then he proceeded to take the pax on a never before seen warmarama…
Mosey to a patch of grass about 400 yards away…
Jump tucks 25
Control Merkins 25
Jump tucks 25
Control Merkins 25
The Thang
Pre-Thang: Mosey to Parking lot with cones set up
Groiner-Sprint: Line up at cones; 20 Groiners on up together, then sprint to other side of field. Turn around get set on line for coming back; 20 Groiners, sprint back.
Squat Ladder: One Air Squat, one Broad Jump, two Air Squats, two Broad Jumps, three Air Squats, three Broad Jumps… building up until crossing the plane of the next set of cones. Al Gore until rest of group finishes stop.
Backwards X 2: Mosey Backwards across field crossing plane of cones. Altogether backward bunny hops back over field through cones.
Slow pitch hands off to nomad
Mosey to far light pole
Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
Mosey once around light poles
5 Copperhead Merkins
15 monkey Humpers
Mosey to next light pole
15 Carolina dry docks
25 flutter kicks
Mosey to next light pole
15 squats
25 leg lifts
Mosey back to flag for mary
Popcorn around the circle nomad called on newer pax to lead
Circle of Trust
Handed back off to Slow pitch and he shared his thanks for the Pax of NWA for the hospitality and the ripple effect. Shared how we are all leaders and our ripple extends to thousands of pax across the nation and they all watch us. Story of calling Nomad when he found out his son passed away.
Nomad led prayer
-Thanks for omaha and Slow Pitch for his leadership today
-Prayers for safe travels back
-prayers for Dutch over, PETA, and those traveling
Naked Man Moleskin
This is what F3 is all about. If you haven’t experienced a workout Downrange (when you’re out of town in another F3 region) then you should take the opportunity when you have it! Slow Pitch has dual citizenship and we look forward to having him back soon!