07/10/2019 - the asylum - LEGacy
AO: the asylum
When: 07/10/2019
PAX:
Number of Pax: 11
Pax Names:
Commando, Samurai Monkey, Gucci, Swedish Ham, Casper, Yak, Agassi, DakoTOES, Big Perm, Cheer dad, QT
Number of FNGS: 0
FNG Names: zero
QIC: QT- QuickTrip
Introduction
Leg day boys, Lets do this!
Warm-O-Rama
Mosey around the parking lot taking in all the excitement happening on the bottom softball fields, some kind of tournament. Circled back to to PAX that are on the injured reserves….the great thing is they keep on coming back…even with air cast on there legs! Whats your excuse!
Weedpicker x 13, hillbilly x 13, imperial walkers x 13, SSH/21s- we had to do them twice and still didn’t all finish at the same time!
The Thang
LEGacy- Leg day!
Dry erase board with the thang- step ups on bench-10 each leg, fence jumps-5, starjacks-20, plank jacks-20, chinooks 20, alternating lunges-20, run to the Gate of HELL ( JK) and do 5 merkins. Rinse and repeat 3 times then we picked up the six. It’s always important to circle back around to the six man and help him knock out his reps! During our rotations YHC continually reminded PAX of the foundations of F3.
F3 workouts …
1) Are free of charge
2) Are open to all men
3) Are held outdoors, rain or shine, heat or cold
4) Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5) End with a Circle of Trust
After that we did a little leapfrogging back toward the Flag then move to a short and slow Indian Run back to the flag for Mary.
YHC tried to incorporate exercises that our PAX on the DL could do and we incorporated Water Jumps for exercises they couldn’t complete. Gucci and Cheerdad are really stepping up…or limping up to the plate!
Ended with Mary- Gaspumps, dying coachroach,boxcutter (not fun) and some LBC’s.
Circle of Trust
Swedish Ham and Commando- job interview. Lots of traveling PAX’s, Agassi’s wife, Kendall, who is due any day!
Naked Man Moleskin
YHC forgot the speaker so it was a little quite however the PAX worked hard and sweated alot! Keep EH guys to come out and join us!
We really worked on trying to Q correctly, using the correct verbiage and trying to make sure the PAX understands why F3 has a formation and consistency to workout!