Panda MF’rs

9 PAX including 2 FNG’s showed up in the gloom at Martha’s House for an unknown beatdown. For the second Q in a row, I showed up with no weinke and only a few thoughts in my head as to the direction we were heading.

Having an FNG on site, we went through the disclaimer before starting with the Pledge.

Time for the In-Cadence warm up:

SSH X 13
Imperial Walkers X 13
LBC’s X 13 (?)

This was going to be the last warm up exercise but another vehicle pulled in and Sargento took off to meet the vehicle, I wrongly assumed it was Sargento’s wife bringing him his bag lunch or allowance but no, it was his brother-in-law, another FNG. Awesome…….be on time.

Last warm up exercise: Merkins X 10

I assumed at this point that Sargento passed along the disclaimer to his FNG but not sure.

The Thang

We then moseyed to the Park to the far side of Field #1 (I did do a quick disclaimer for the late FNG) for some Four Corner MFr’s. M = Merkins; F = Flutter Kicks; R = Run.

The PAX dropped and did 20 merkins OYO/single count at first corner;
Run to second corner for 40 single count flutter kicks;
Run to third corner for 20 merkins;
Run to fourth corner for 40 flutter kicks;
Run back to corner one, plank and wait on all the PAX.

Rinse/Repeat

Mosey to the opposite end of the field for the next work.

Second main exercise was the Panda 1-2-3 (Just like Dora 1-2-3 but included some bear crawls)

Partner up for some cumulative reps of the following:

100 Merkins
200 Flutter Kicks
300 Prayer Squats

Partner 1 does the exercise while partner 2 runs to the hill between Field #1 and the walking track and bear crawls up the right lane (path that has been cut in on the hill) and then bear crawls backwards down the left side path. Runs back to exercise station and switches with his partner.

This went on for several minutes when YHC realized once again that a Omaha was in order. We modified to 200 single count flutter kicks and 200 squats.

After this was complete, we had a short recovery speech where we talked about the daily workout is a battle against yourself to get better and not against the PAX. The PAX is here for support and encouragement.

We then moseyed to the covered picnic shelter for some additional in-cadence work:

Dips X 15
Dips X 15
Squats X 15
Dips X 15
Squats X 15

Next was the mosey back to Pelicans for one last set of in-cadence flutter kicks X 30.

Great work men.

Announcements: Burpee-thon is coming up. F3 Dads event is this Saturday, 2:30 pm at the Schiele.

Prayer Requests: Sargento and 5th graders at New Hope for safe travels to the OBX

T-claps to Sargento for getting two FNG’s out today: Soprano (Mark Bridges) & Pacifier (Eli Kiem)

As always, it was an honor to lead the group this morning. I continue to look forward to each workout and pushing myself to get better. Thanks for leading me in that direction.

Until the next one. Aye!!