- Posted In: Monterey, CA, Uncategorized
20190925
Q Sharkbait
Pax FNG “Same as you”, Psyc, High Ball, Burgudy & Flea
Warm Up SSH, WI, Copper Head Squats
Mosey to Fieldworks
Individual medley
Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are
Burpees,
Merkins,
Flutterkick,
SSH.
Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you’re fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover. When you miss a set, sit that one out and jump in the next number. If the group has beast and beastest pax the beastest guys can start at 8 and go up while the regular beasts of F3 start at 5. Variations, reduce time or go for the highest number you can hold for 10 sets. Swimmers will get this right away…
Morrocon Night Clubs
Randy’s
You’ve seen A Christmas story, poor Randy can’t put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. Best used following Moroccan night clubs or similar shoulder exercise i.e. overhead claps, Jack Webb’s.
She Hate Me
10 Lunges (20 movements)/10 Burps (Burpees without the pushup and the standing)/10 Pushups. No rest, as many sets as you can, for as long as the QIC deems necessary.