Date: 3/4/23
AO: #ao_tar_pit
PAX: @Hershey @LeMond @Tortuga @DQ @Bloomer @Beaker @Panhandle @Jolly @Banks @Da Vinci @Topham @Noodles
FNGs: 0
Q: @Noodles
Total: 12
WoR: Good Mornings x15, Tappy Taps x15, Motivators x7, Batwings x15, Moroccan Night Clubs x15, Runner’s Squat, Mosey around the parking lot x2
The Thang: Mike Tyson Merkin
PAX started at the top of The Spa where they performed some rounds of Mike Tyson Merkins and stairs:
Mike Tysons x30 – Placing feet flat on the wall, you will use them to explode forward during the movement. As you come down, you are engaging your core to slow the downward movement. Coming back up, tuck your head in and push up and back focusing on your rear and lateral delt muscles. It will look like a rocking motion back to the wall and down into the push up.
Stairs
2. Mike Tysons x25
Stairs
3. Mike Tysons x20
Stairs
4. Mike Tysons x15
Stairs
5. Mike Tysons x10
Stairs
6. Mike Tysons x5
Wall Angels x15 – 6 to the wall and shoulders to the wall. Arms at 90 degrees to the wall. Slowly raise arms along the wall until feeling arch in back and shoulders. Hold for time and come back down to 90 degrees. Rinse and repeat for number of reps.
Wall Sits for time.
Since I planned for 45 mins, PAX moseyed once around the school and headed back to the parking lot to perform the following:
Merkin Ring of Fire to 100. PAX in a circle counting off one merkin and staying in plank until reaching 100 merkins.
Also performed were:
1 Legged Glute Bridges x25
Skater Planks x25
1 Led Dead Lift x25
Sprinter Lunges x25
Curtsey Squats x25
CoT: Prayers for @Pink Drink as he prepares for camp with some students. Prayers for @LeMond’s M and 2.0 and health. Any other requests that I may have forgotten or remain unspoken.
Moleskin: Excuses are contagious. Challenge ourselves to keep 1st F channel for HC only. Thinking of our excuses/reason for missing out as something that we can submit as an HC under 3rd F and request prayers and support.
F3 Wheaton 