PAX: landslide, stalker, Mercy, Lavarr, home slice, dutch, Lyman, meatloaf, Bourbon, Footloose, Simmons, Mile High, Popeyes, Ringo, Coconut, Rudy, Isosceles, Peach, Villa, Spaulding, Tupac, Woodstock

QiC: Woodstock

3Fs, Mission, Principles, and Disclaimer covered.

YHC – with a LOT of help from my friends – planted our first beatdown at FoD as Black Ops a long time ago. There were 6 PAX that were Wednesday regulars back then – Bourbon, Jennay, Landslide, Bambi, Tupac and YHC. Shakira, Rooster, and a host of others dropped in often. We played a lot of Ultimate Frisbee, did a lot of Tabatta, and high level cardio based beatdowns – lots of sprinting. Things change, people come and go, but it is great the of that core 6, 4 of us were present today to witness 22 PAX show out.

Those who know the history of FoD – the “hottest” AO on record – got a kick out of my method for determining reps and sets. It was a good laugh. I will admit I didn’t plan on 22 PAX though. Here is the Thang:

Rep count 1 (x) will be based on total # at FoD, count 2 (y) will either be a 2nd exercise or set count (up to 4) based on # who showed up at the last second.

With the block
1st cone – x squats in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
2nd cone – x flutter kicks (block overhead) in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
3rd cone – x decline merkins in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
4th cone – x block swings not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
5th cone – x curls not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
*We didn’t do this one, would have been awful* 5th cone – x manmakers, y thrusters, run to far end of the field and back (mod: bear crawl to next cone and back)
5th to 4th cone – walking lunges.
4th to 3rd cone – murder bunnies
3rd cone to 1st cone – rifle carries

CoT: Ringo was the 6 – really awesome to see this young man show up and push himself, even though he claims his dad has to roll his ass out of bed. Looking forward to watch him grow as a leader in our area and beyond.

Prayers and announcements.

Coconut, Landslide, Simmons, Meatloaf, and YHC stayed after to knock out 100 additional clean form reps of Merkins.