AO: UNDERGROUND
QiC: Cheddar Biscuit
Date: 11/21/2023
Title: Elmers new favorite exercise
Number of HIMs: 8
Bogey, Cheddar Biscuit, Elmer, Fro-Zone, Little Blue Pill, Skinny Dip, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome to F3, can’t sue me or anyone else, as you are here on your own accord. Went over 5 core principles since we have a few newer pax that may have never heard them.
Normal UG warm up for the most part; crowd favorite was the shoulder stretch which got you up close and personal with the wet bricks.
Tha Thang:
Pax vested up and broke into 4 partnerships.
Station 1: Step ups with weight
Station 2: AB Roller
Station 3: Med ball clean and press
Station 4: Plank
Plank was the timer that both partners would compete in. Once first partner dropped, all four groups would rotate to next station. We made it though 4 complete rounds.
YHC initially planned on a few more pax making an appearance which caused a modify to be required. One of these exercises that we did not get to perform was the gnome. 50 gnomes ended up being the buy out to finish up.
Consolidated the can and went on our days!
COT:
– Annual Football at OG on Saturday
– Bourbon exchange tasting on Friday
– LBP going to be out of town for a little while
– BC patience with his dad, sisters results
– Clog recovery
– Pax traveling