A perfect 40 degree morning for F3 NETN to celebrate the anniversary of our first expansion AO in Johnson City. 8 PAX who have been some of the core group at Arrowhead came together to host a beat down to celebrate this occasion. 27 additional PAX showed up for the party as well.
What would an Arrowhead Q be without Baby’s favorite Slaughter Starter – 20 burpees OYO
TTT – 12 IC
Merkins – 10 IC
LBAC – 12 IC
LBAC Reverse – 12 IC
The PAX were divided up into 3 groups to space out the beat down across the AO. Each group was sent to 1 of 3 stations where QICs of the day stood waiting. Groups would rotate stations roughly every 15 minutes.
Station 1 – Jester and Pedialyte
Nothing like some block work on the track. I wouldn’t want to speculate the number of cinderblocks that have made their way around that track in the last year.
Turn 1 – 30 Block curls -> Jog to turn 2
Turn 2 – 20 squat jumps -> Bernie Saunders the entire straightaway to turn 3
Turn 3 – 20 block presses -> Jog to turn 4
Turn 4 – 20 Lunges (R+L=1) -> Bernie Saunders the entire straightaway back to turn 1
Rinse and Repeat until time is called
Station 2 – Honeysuckle and Beaker
Crawl Bear Hill would not go unrecognized on this day.
Beginning at cone 1 near the bottom of Crawl Bear Hill, crawl bear uphill to the sidewalk
Cone 2 – 20 merkins -> lunge to Cone 3
Cone 3 – 30 American Hammers -> Bernie Saunders updhill to Cone 4
Cone 4 – 20 Squats -> run uphill to Cone 5
Cone 5 – 10 burpees -> run back to the bottom of Crawl Bear Hill
Rinse and repeat until time is called
Station 3 – Baby and Queen
The playground has become a true jewel of the AO. Queen has dubbed this station the Fat _______ Suicide Mini-Murph (I’ll let him fill in the blank)
5 pull-ups, 10 merkins, 15 squats, and then sprint to the end of the parking lot. Rinse and repeat until time is called.
Time was called at 6:52 to give some time for a mosey back to the flag and 5 minutes of Mary.
MARY – Ponzi and Rudy
Elevator merkins (as if you had any doubt)
Motivator from 5 with a burpee bonus. The original plan was to throw in 1 burpee between each motivator round but as mumble chatter ensued, it was clear the PAX wanted more. Let’s make it 5. Motivator from 5 with 5 burpees in between each round.
Static block squat finisher – Grab a block, press it overhead, hold, and squat down for a 32 count around the circle.
CIRCLE OF TRUST
Lots of CSAUP events coming up. Hit up the Slack channel for details or to post some info. Spartans, Ragnar, relays, races, rucks, and more.
Thoughts and prayers for Launchpad’s mother who will be undergoing a procedure next week. Also prayers for Geppetto as he and his M await the arrival of 2.2.
Jump on the Qs at all the AOs and let’s crush 2018.