Seaman 3 Year Manniversary
AO: Firehouse
When: 2025-09-25
QIC: Seaman
PAX (5): Better Call Saul, DDoS, Hazmat, Longshanks, Seaman
Preamble:
Three year's with F3, how time flies.Warm-O-Rama:
Mosey around the parking lot, meet at the flag Baby arms circles circle arm babies finkle swings willy mays hays good mornings copperhead squats copperhead mercansThe Thang:
Keeping the three-year theme, we worked 150 seconds, 30 seconds rest, so each set was 3 minutes long. It was terrible, too long. There was a noticable lack of mumblechatter as the pax were gassed.Each pax started at one of the stations, then we went in order so no one was without equipment and something to do.
Use good form so you do not get hurt and can make it another year.
Tabata format: 180/30
1. Skull Crushers (with cinder)
2. Elf on a Shelf (Kettlebell)
3. Annie Mercans: Plank position, make a circle with your left hand, then right hand, like you are cleaning the floor, then complete a mercan. (The pax recommend renaming these Miyagi mercans.)
4. Mooring Lines (Battle Ropes)
5. Australian Snow Angels
6. Nutcracker: With a medicine ball in each hand held overhead, perform a lunge. At the same time, lower the arms and bring the medicine balls together between the legs. Return to the standing position, raising the medicine balls back overhead.
7. Ball slam (hold the medicine ball over your head and slam it on the ground)
8. Run
9. Taint Touches (on the park bench)
10. Log (Carry, squat, press, landmine squat, pax choice)
11. Tire (Deadlift, flip, carry or dercans, pax choice )