This morning wasn’t just a workout; it was a celebration of the Olympic spirit within each of us, proving once again that in the heart of every PAX beats the heart of a champion. 🎉💪
In a cool break from the usual August heat, 11 PAX gathered to channel their inner Olympians and chase that elusive gold medal. 🏅
DISCLAIMER
Today, you’re all Olympic athletes in the making! Remember, while we strive for gold, this is all in good fun. Let’s push our limits, support each other, and, most importantly, make sure we have a blast doing it. No professional athletes here, just a bunch of guys ready to give their all! 😂🥇
PRAYER
Thank you, Lord, for this cooler weather and the chance to test our mettle with good friends. Keep us safe as we strive for our personal bests. 🙏
Opening Ceremony:
– **Flag Run:** We started with a ceremonial flag run, capturing the spirit of the Olympics, as nations parade at the opening ceremonies. Each step filled with pride and anticipation. 🌍🏃♂️
Warm-Up: Synchronized Swimming Simulation
Kicking off our Olympic journey, we started with:
– **Side Straddle Hops** – Getting those legs ready for the races! 🏊♂️
– **Little Baby Arm Circles** – Forward and back, prepping our shoulders for those swimming strokes.
– **Leg Lifts in Plank Position** – Because every swimmer needs a strong core!
– **Star Squats** – Stretching out like the stars we are.
– **Etch A Stretch** – Loosening up those muscles.
– **Shannock’s** – A dynamic move to get the heart pumping.
– **Arm Pretzels** – Twisting and turning, getting into the Olympic groove.
Event 1: Olympic Swimming
In pairs, we tackled the pool with:
– **Swimmer**: 25 Supermans 2CT, 25 Flutter Kicks 2CT, 25 Australian Snow Angels – mimicking a full swim cycle.
– **Commentator – Rowdy Gaines**: Rooting on with Al Gore during Supermans, OHP during Flutter Kicks, and tuck jumps during Snow Angels.
– Partners switched roles, cheering and swimming their way to virtual gold! 🏊♂️🎙️
Event 2: Relay Race
– Teams of three-
PAX 1 at 1st Light Pole
PAX 2 at 2nd Light Pole
PAX 3 at 3rd Light Pole.
Everyone in plank position.
When start gun goes off, first PAX does 10 2CT Mt Climbers then runs to PAX #2- When you get there, do a Bropee to “Pass The Baton”
PAX 1 goes to a plank- PAX 2 goes back down, 10 2CT Mt Climbers then runs to PAX #3. When you get there, do a Bropee to “Pass The Baton”
PAX 2 goes to a plank- PAX 3 goes back down, 10 2CT Mt Climbers then runs to Finish LIne at last light pole and down to plank till the 6. 🏃♂️🤝
Event 3: Olympic Gymnastics Routine
– Pairs took on a gymnastic challenge with grace and strength, performing routines that would make any Olympian proud:
**Event 3: Olympic Gymnastics Routine**
– **In Pairs with a partner to get the total number (NOT EACH):**
– Perform 20 Good Mornings.- Starting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round.
– Forward Somersault.
– Perform 30 2CT Newton’s Cradle- Just like your boss’s favorite desk decoration ( https://www.youtube.com/watch?v=GyhaVaZgqTI ), get in plank position (with or without coupons) and extend your left arm perpendicular to your body until it is parallel to the ground. Return and repeat with the right arm to complete the four count cadence.
– Forward Somersault to return.
Event 4 & 5: Fencing & Olympic Weightlifting
Event 4: Fencing & Weight Lifting**
– **In Pairs:**
– Partners start facing each other with fingers pointed as if fencing.
– One partner does 6 forward lunges, while the other does 6 reverse lunges simultaneously.
– Switch directions and repeat, completing 2 sets of lunges forward and backward for each partner.
MOVE DIRECTLY INTO-
**Event 5: Olympic Weightlifting (Clean and Jerk)**
– **In Pairs:**
– Perform a squat with a block starting with block on the ground horizontal- transition into an upright row, and finish with an overhead press.
– Complete 30 repetitions of this sequence together with your partner.
– After completing the clean and jerks, move directly BACK into the fencing lunges as described in Event
BACK TO FENCING AND RINSE AND REPEAT 🤺🏋️♂️
Event 6: Triple Jump
– Explosive runs and bounds that tested every fiber of our being, pushing us to leap further and faster, striving for that perfect landing.
Everyone start in a line at light pole #1 and run to ////// Crosswalk then single leg bound to the next light pole. Reverse Direction and end at light pole #1 🏃♂️🦘
Event 7 & 8: Cycling and High Bar Routine
– In the final showdown, partners alternated between sprint cycling and high bar routines, a test of endurance and agility that had us all gasping for breath but smiling through the pain. Partner Up-
Partner 1- Sprint Cycling- 25 2CT Freddie Mercury while Partner 2 does a high bar bar routine of hanging from a pull up bar and lifting knees to chest. Swap then rinse and repeat🚴♂️🤸♂️
Announcements:
Don’t forget Swamp VQ on Saturday. 🗓️📍
BOM (Ball of Man):
We gathered close, our breaths heavy but our spirits light, proud of the Olympic feats accomplished today. We left the field not just as athletes, but as champions, each of us a bearer of the F3 Olympic torch. 🕊️🔥
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