Release the Kraken!

Release the Kraken!

QIC: D-Day

Date: 05/29/2021

PAX: Lace, Burlap, Argyle, Offsides, Parkay, Giles, Splash, Pony Express, Whirly, Titanium, BAM, Spamalot, Closer, Woodpecker

Warmorama

SSH x 16 IC

Imperial Walkers x 16 IC

Arm swirly things x8 forward x10 backwards

Michael Phelps x8

Overhead claps x8

Touch toes hold for 20

Right over left touch toes hold for 20

Left over right touch toes hold for 20

The Thang 

Mosey to the rock pile pick out medium rock

The Kraken!!!

8 stations around the circle by the rock pile.

Start at one of the legs 

First go around do the first exercise on the list then run a clockwise lap, upon retuning to the leg you started on pick up your rock and pregnant crab walk to the next leg. 

Second go around same but second exercise and murder bunnies instead of crab walk.

Third go around both exercises and 2 laps, carry rock to next leg.

Leg 1

20 Curls; 20 Overhead Press

Leg 2

20 Skull crushers; 20 Bus Drivers

Leg 3

20 LBCs; 20 American Hammers 

Leg 4 

20 Goblet squats; 20 copperhead squats

Leg 5 

20 Lunges (10 each leg); 20 side lunges (10 each leg)

Leg 6

20 Merkins; 20 Mountain climbers

Leg 7

20 Bent over rows; 20 Chest press

Leg 8

20 gas pumps; 20 Heels to heaven

Only one finished 3 rotations Way to go Offsides!!

Put rocks away and 1 min wall sit.

Mosey back to parking lot. Instead of Mary did some stretching.

Announcements

Spam has want everyone to join him for the BlackBeard Challenge Monday at Meadowlark 7am or the Murph at 6. 

Next Saturday Convergence and State of the Pax Jameson park, 7am

RED CROSS NEEDS YOUR BLOOD. Go give them your blood! We are holding another F3 blood drive on July 3rd. Come give blood sign up with the app using the sponsor code f3winston or https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3winston

YHC has the Q at the ruck tomorrow 

Prayer Requests 

Spam’s daughter will be traveling to Israel for 8 weeks with 200 other students from across the country. 

Starfish and His Parents.

Argyle took us out beautifully.