Counting to 21 and other Fun Stuff at Parliament
QIC: Ziggy
Date: 7/26/22
PAX: Boomerang, Abe Froman, Adobe, Cruiser, Burlap, Giles, Rudolph, Ziggy (QIC)
Froman and YHC arrived right at time so we quickly got started with the 6th Core principle before moving on:
WARM UP
Stretches (touching toes, up and down dogs)
Whirleys, Arm Swirly Things, Seal Claps
BLIMP to the Blocks
(Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30)
Most made it by second set
THE THANG
Partner Flap Jack
Partner 1 does 20 reps of exercise while partner 2 does stationary cardio till first guy finishes reps. Flap jack 3 sets (60 reps total per PAX)
1- Overhead Press SSH
2-Bent Over Rows Mountain Climbers
3-Chest Press Freddie Mercs
4-Squats SSH
PARTNERS FOR “21s”
First partner does 1 rep, passes block to partner who does 2, pass back for 3, etc. up to 21 total
CURLS
encore request:
SKULL CRUSHERS
Return Blocks
MARY:
American Hammers / Low Flutters / Box Cutters / Low Dollies
ANNOUNCEMENTS:
Adobe doing double duty this week at Distillery (R) and Alcatraz (Sa)
PRAYER REQUESTS
For Giles and their family as they anticipate finally moving into their house on 8/9. Good opportunity for 2nd F for any PAX able to help out.
PAX were (mostly) good-natured about the crowd-pleasing 21s which YHC has been hoping to work in for some time. After working through the Curls to a classic rock soundtrack there was a call for an encore so figured Skull Crushers would be a good finale. Cruiser and Rudolph impressed all with their choice of the parliament coupon aka The Beast and pushed through in true F3 style! Solid work by all and a great group to help start the day!
