Immortal Station 2nd F Q: The Fellowship Q

12 PAX came out in 19 degrees to partake in the Fellowship Q. Our focus was on the 2nd F of F3 and all exercises were partner-minded.

DISCLAIMER
PRAYER
COP
SSHs (IC) – 30 / Bat Wings (IC) – 20 (LBAC Forward, LBAC Reverse, Forward Claps, Overhead Claps) / TTH (IC) – 10

THE THANG
DORA style partner-focused workout to spell out JONESBOROUGH!

• J – Jumping Spider (25 Each)
  • Plyometric Merkin. Merkin with a bounce on the up (getting feet and hands off the ground). Can be modified with Hand-Release Merkin if need be.
  • Partner Lap around Hotel Hill
• O – O.P.P. (50 Each)
  • You down with O.P.P? Yeah you know me! Whose down with O.P.P? All of F3! Partner up. Partner 1 does Overhead Claps while in People’s Chair aka Wall Sit (O.P.). Meanwhile, Partner 2 does a set of Plank Jacks (P.)
  • 1 Round
    Partner 1 – 50 Overhead claps
    Partner 2 – 50 Plank Jacks
• N – No Surrender (75 Combined)
  • Begin the No Surrender in the standing position with your hands locked behind your head and elbows pointing outward. 4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.
  • Complete with Partner
• E – Escalator (10/20/30/40 = 100 Total)
  • 10 Tuck-Jumps, 20 SSHs (IC), 30 Merkins, 40 Calf Raises
  • Complete with Partner
• S – Sumo Squats (100 Combined)
  • Feet in wide stance (like a sumo wrestler), squat down and touch ground with both hands. For added fun, add sumo sounds and sumo leg lift (R/L) between each rep.
  • Partner Lap around Hotel Hill
• B – Big Boy Sit-Ups w/ Partner Plank (200 Total)
  • Big Boy Sit-Ups with Partner holding feet while in Plank (High or Low) position.
  • 100 each Partner
• O – O.P.P. – Switched Up (150 Each)
  • You down with O.P.P? Yeah you know me! Whose down with O.P.P? All of F3! Partner up. Partner 1 does Overhead Claps while in People’s Chair (O.P.). Meanwhile Partner 2 does a set number of Plank Jacks (P.) Switch.
  • 3 Rounds (50 each)
    Partner 2 – 100 Overhead claps
    Partner 2 – 50 Plank Jacks
    Partner 1 – 50 Overhead claps
    Partner 1 – 100 Plank Jacks
• R – Ranger Merkins (100 Combined)
  • Merkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.
  • Partner Lap around Hotel Hill
• O – One-Legged Burpee (50 Combined)
  • Not enough exercises start with “O”! So…the one-legged burpee is like a regular burpee, but with one leg that stays off the ground through the entire set. NO HOP AT THE TOP for these!
  • Complete with Partner
• U – Upright Row (50 Each)
  • Grab a rock, concrete block, log, a kettle bell, or a small 2.0 with a close overhand grip at waist level and bring up to your chin.
  • Partner Lap around Hotel Hill
• G – Gorilla Hummers (25 Each)
  • Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
  • Complete with Partner
• H – Hillbilly Walker (1 Hotel Hill Lap)
  • Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised.
  • Complete with Partner

MARY
The Flutter Kick (IC) – 30 / Reverse Crunches (IC) – 20
CIRCLE OF TRUST
PRAYER
MOLESKIN
In the Fellowship of the Ring by JRR Tolkien, 9 adventurers come together with one purpose. In the same way, F3 brings guys from various backgrounds together for the same goal. Remember Proverbs 27:17 – As iron sharpens iron, so one man sharpens another

Followed up with a Post-Beatdown breakfast fellowship time.