AO: The Shadows

When: 02/12/2022


Number of Pax: 15

Pax Names: Big Tee, Black Diamond, Domo, Frostbyte, Haggis, Jimmy Choo, Kingpin, Knope, Step Stool, Thighmaster,

Number of FNGS: 3

FNG Names:

QIC: Frostbyte

The BackBlast:

The Warmup

At the dawn’s early light, we gathered at The Shadows with our coupons. FNGs appeared out of the dark (thanks to Stepstool for the EH’ing), and we had a downrange post from F3 Jake of Tennessee. Count off revealed 15 PAX, a great showing for a day that other PAX are running in a 10k race right after.

Warmup consisted of

Side Shuffle Hop, ‘Muricans, Imperial Walkers, Willie Mays Hayes, Grass Grabbers, various shoulder warmps, and a short mosey.

The Thang

Back at the flag, YHC turned revealed the whiteboard for our main event, which was various coupon exercises, 25 reps, 8 sets, and 4 rounds. Exercises consisted of:

‘Muricans on Block

Curls 4 the Girls

Kettle Block Swings

Block Lunges

Tricep Block Extensions

Bent-over Block Rows

Block Squats

Block Presses

The first round was completed as a unit with YHC calling each exercise. The second round was OYO, with PAX choosing which move they wanted to start with then progressing in order. The third round and fourth rounds were lead in rotation from the entire group, including FNGs and a downrange PAX!

YHC failed at basic arithmetic in thinking we would land at 1,000 reps; it was actually 800 (8 moves * 25 reps * 4 rounds = 800). After thoroughly confusing the PAX by realizing the error and then proceeding to make the same error again, YHC finally landed back on the original idea of 801 reps (our local area code). Really, if you’re doing more than 500 reps of something, the numbers don’t matter as much, the point was it was a lot!

Circle of Trust

PAX explained the 3 Fs, 5 Core Principles of F3, and F3 Credo to our FNGs, which were named Pom Pom (operates a cheerleading gym), Cable Guy (works in IT), and Treadmill (coaches track). F3 Jake from Tennessee explained his name is from “Jake from State Farm”. Kingpin closed us out and Stepstool gave us this amazing group photo courtesy of his tripod.

Nice work PAX!

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