Warm Up:

-T-Claps (x12 IC?…I don’t know)

-Seal Claps (x12 IC?…I don’t know)

-Michael Phelps (x12 IC?…I don’t know)

-Abe Vigoda (x10 IC?…I don’t know…but I do know these were nice and slow, the way they should be, right Big Blue?!)

-Mosey to end of parking lot spaces…start “Bone The Fish”

(Shuffle right across parking space line, hop to next set of lines, shuffle left, hop to next line…repeat til end of parking space section, then go back to start & switch to Karaoke instead of shuffle)

The Thang:

-Mosey to grass next to Pavilion…count off by 2’s…

1’s: Do called exercise AMRAP, while…

2’s: Run to playground (together), do 5 pull ups oyo, run back to 1’s (together)

(F3 Credo: “Leave No Man Behind, but leave no man where you find him” …That’s why we run together, leaving no man behind) (Behind, and Number 2's…I feel like there's a pun/joke in here somewhere! I don't know!)

When 2’s return, they commence the exercise 1’s were doing, while 1’s run to playground and do pull ups. (Thank you Stall for co-Q’ing, and counting for the 2’s)

(Competition: 2’s need to do at least as many reps as 1’s did. If not, 3 penalty burpees for everyone)

Exercises Called:

1.) Merkins (IC) (1’s did 18 IC…I think, I don’t know & 2’s did 18 IC…I think, I don’t know)

2.) WWII (IC) (1’s did 20? I don’t know, 2’s didn’t reach that number)

-3 Burpees

3.) Baryshnikov Squats (IC) (1’s did 24? I don’t know, 2’s almost got that)

-3 Burpees

4.) Flutter Kicks (IC) (1’s did 34?…I don’t know, 2’s were close…)

-3 Burpees

5.) Calf Raises (IC) (1’s did 36?…I don’t know, 2’s I think tied the 1’s, I don’t know)

6.) No Surrenders (IC) (1’s did 20?…I don’t know, 2’s I think got 18?…I don’t know)

-3 Burpees

7.) Big O (IC) (1’s did 26? I don’t know, 2’s didn’t quite get there)

-3 Burpees

8.) Dip (IC) (1’s did 20, 2’s did 21!)

-2 celebration Burpees

9.) Box Jumps (SC) (1’s did 20 something…I don’t know. 2’s got close)

-3 Quick Burpees…a quick burpee is like a regular burpee…just double the speed!

Bear Crawl from Pavilion to flag

Mary

-LBC (x12 IC)

COT

Announcements: Project Afterburner…check out Big Blue’s post on Band. Sign up and do it! It’s awesome! Convergence is coming up, July 26-27. Sign up!

Prayer Requests: Tinker new/old job opportunity…same job, new location. Double Mint’s daughter, Hannah, and they’re trip to Guatemala coming up next week. Care Bear and his family are traveling to Arizona and California right now. Eagle’s M, Bunyan’s M. Thankful for how F3 Lanco has been blessed with so much growth recently, with the opening of new AO’s and more PAX!

This was definitely a tough one that I thought up yesterday and on the fly today. Thank you to Stall for volunteering to lead the cadence count for the group of 2’s. If my count is correct (I don’t know!)…each PAX ran back and forth to the playground 9 times for a total of approximately 1-1/4 miles, and 45 pull-ups total. Great work in the hot, sticky, humid gloom this morning!

Today would’ve been an easy day for me to fartsack, but when I saw no one had signed up to Q, I figured I’d sign up, that way I’d have to avoid the fartsack and post in the gloom. It was last minute, and I didn’t totally know what I’d do. It just goes to show, if you haven’t Q’d yet, or it’s been a while, sign up. It’s worth it, and you’ll have a lot of support from other PAX, and there are a ton of exercises you can just keep in your mind to call out. It doesn’t have to be complicated or fancy. Baymax is doing a Q school next week, so post at an AO next week, and pick up some tips/pointers! One of the core principals is peer led in a rotating fashion!

Thanks for following my lead, or Stall’s lead! Sorry I almost killed you this morning, Caterpillar!

(I guess…I don’t know! Am I really sorry? I don’t know!)

~Bunyan out