DIVE BOMBING AQUAMAN (Hacksaw – 08/09)

QIC: John Doe

Date: 08/09/2019

PAX: Threeskin, Peanuts, Escobar, Free Time, Toe Tag, FNG-Pinky Tag, Cowbell, Can Man, Bernie, Round Up, MayHem, Anny, FNG-Centerfold, Iron Butt, Focker, Money Ball, Madoff, Clothespin, Jazzy Jag, Sidekick, FNG-Punch List, 9 Volt, WuzntMe, Fast Lane, Rollback

AO: Hacksaw


Conditions

Clear skies, med-high heat, low humidity (i think), dewy grass


COP

Mosey to Flags – IC Side Straddle Hops x 25 – IC 3rd grade exercises x 10 – IC 4ct Squats x 20 – IC 4ct Merkins x 10 – IC 4ct Mtn Climbers x 25 – IC 4 ct Flutter Kicks x 25 – IC 4ct Aquaman x 10 – OYO Rocky Balboa x 25 – OYO Burpees x 10 

The Thang

PAX mosey to field about 100m from the flags

DIVE BOMBING AQUAMAN 

Regular Merkin – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

Wide Merkin – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

Diamond Merkin (DDP) – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

PARTNER UP

100 Dive Bombers (P1 does 10 while P2 Holds Air Chair/Al Gore)

100 Aquamans (P1 does 10 while P2 does Baby crunches)

100 Jane Fonda’s – AKA Dirty Dogs/FireHydrants (P1 does 10 while P2 Rocky Balboas)

100 Squats (P1 does 10 while P2 does Standing Calf raises)

*Each member continues the second exercise until the 6 is finished

TEAM RELAY

Divide into 4 teams – alternating sprint from one end of the cones to the other until your back in your original spot

Mosey Back to the main parking lot for COT


COT

“God Never Wastes a Hurt” – Bobby Allen

CIRCLE OF TRUST: Counterama of 26 total PAX (Great morning!) John Doe talked about the hurt we endure during the fitness part of F3, coupled with the hurt we endure in life – mentally, spiritually, physically. No matter the situation or the pain “God never wastes a hurt” – it is ours to grow from and to become stronger.  Concluded with Nameroma including 3 FNGs


BALL OF MAN: Prayer over F3 member going through a rough season along with each PAX internal hurts and praise for all our successes


Moleskin

Alot of people talking about dive bombers and past shoulder injuries….each one blamed it on past baseball playing days.  Guess it’s not a “manly” sport afterall


News

Escobar is up next in Q as a VQ @ Hacksaw; Iron PAX Challenge Sign Up; F3/Kid Convergence (can’t remember name) tomorrow 8/10/19


Recent Backblasts