Trifecta Perfecta

AO: Jericho

When: 2024-10-25

QIC: UMass-Todd Doherty

PAX (7): Mantooth, Mr. Hand, Napalm, Pinkman, Schneider, Tsunami

Preamble:

Grabbed the Q for my 3 year F3 anniversary last minute from Pinkman.  I was going to Q Storm but I'm traveling so a quick change worked well!

Warm-O-Rama:

Mosey to lower parking lot for some....
  • SSH
  • WMH
  • Imperial walkers
  • Weed pickers
  • Overhead claps
  • and 3 Wolverines to finish

The Thang:

Indian/Native America run up the hill to the LAX field A little 3 way in honor of my 3 years.  Start at endzone 1 with first exercise, method of transport to 50 and 3 burpees, continue MOT to endzone 2 for 2nd exercise, back to 50 for 3 more burpees and MOT to end zone 1, plank for 6....rinse and repeat. Set 1 = merkins and LBS + High knee Set 2 = Plank jack and Bonnie blairs + Bear crawl (yep, that's 200 yard bear crawl...fun) Set 3 = Freddie Mercuries and Front lunge + side shuffle Set 4 = Shoulder taps and jump squats + lunge walk Set 5 = Mountain climbers and flutter kicks + Bernie Sanders Mosey back to flag and hit dips for exactly time to completion ....as if I planned it perfectly to the second!

COT:

Santa Ruck Dec 7th - UMass will be sharing details next week....need your help to make this a big impact for our community Congratulations to Pinkman for the new job/company and big step up in role Continued prayers for the folks affected by recent hurricanes We prayed for the ability to help bring our light our to the world and help others, every day.  

Naked-Man Moleskin:

After 3 years of F3, I can say you all have had a major impact on my life, my health (mental and physical) and my overall well being.  I'm not just saying this.  People have noticed and asked me what I'm doing, what's my secret.  My answer is "come see"...except for the ladies who ask.

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