01 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copperhead Squats – 20
Lunges – 20 each leg

The Thang: Icosahedron of Death
The past 10 years have brought immeasurable changes to the world including F3. Additionally, board games have accelerated to a new height of popularity and one element of board games is the RPG with its famous 20-sided die. As such, I felt it was the perfect element for today’s workout.

The first PAX finished with each randomly assigned workout got the opportunity to roll the dice to determine the next workout. Many burpees were accomplished as 9 seemed to be favored today.

1.  8-Count Bodybuilders
2.  Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on the opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. 
3. Dive Bombers – Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.
4.  Hydraulic Squat – Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee than stand up.
5. (Partner) Shoulder Taps
6.  Bulgarian Ball Busters – 20 each leg – Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.
7.  Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then the other hand to the opposite leg. The form can vary wildly.
8. Gorilla Humpers – Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder-width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
9.  Burpees
10.  Monkey Drill – Sideways lunge (defensive basketball slide) palms to ground as you extend.
11.  Imperial Stormkickers – Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
12.  Flutter Kicks
13. American Hammer
14.  Diamonds
15.  Freddie Mercury
16.  Mountain Climbers
17.  Dolly
18. Calf Raises
19.  SSH
20. 400 M Sprint

During the COT YHC discussed the three M’s to take into the new year, although this topic was inspired by another F3 region

1) Meddler – meddle in someone’s life. You don’t know what you don’t know about your family, friends or F3 brothers unless you meddle in their life. Highest suicide rate in over the holidays.
2) Mover – Be a mover, you cannot meddle if you are afraid to move. If you do not listen to where your calling is, find where you are being led and join in!
3)Messenger – carry the message of F3 and your faith with you wherever you are and wherever you go!

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.