AO: POOLER
QiC: Gilligan
Date: 09/16/2024
Title: Continuous Improvement
Number of HIMs: 14
Alice, Alphabet, Backfire, Betty Crocker, Brady Bunch, DQ, Gilligan, H.A.L., Honker, Radar, Sippy Cup, Spam, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome & Introduction
Disclaimer, review mission, credo and (5) core principles of F3
Warm-up exercises
-Merkins in cadence
-Imperial Walkers in cadence
-21’s
-Count off & remember your number for the Thang
-Mosey to the pain locker and pick up Cindy
Tha Thang:
The theme of the day was continuous improvement, so we spent time talking through workout best practices and reminders along the way. This was meant to be a refresher for all PAX – veterans and newer guys alike.
Part 1 – Light pole Pearls on a String
-Jog to next light pole, stop and circle up
-Take turns calling exercise; practicing cadence
-Proceed this way to the back lot
Part 2 – Cindy Dora
-Pairs set up by consecutive numbers ½, ¾, 5/6, etc.
-Start at baseline and do a Dora with the following movements and locomotion
-1st island: 25 Blockies / Bunny Hop
-2nd island: 100 Curl Press / Lunge
-3rd island: 150 Decline Merkins / Run backwards
-4th island: 200 Upright Rows / Karaoke
-5th island: 250 Squats / Run Normal (I don’t believe any pair got this far)
-Mosey back to the flag & surprise appearance by Spam for COT!
COT:
Reminder to PAX that F3 is not specific to a certain faith or belief system. All that is important is to recognize that we are all part of something bigger.