• Post Type: Backblast
  • When: 08/09/2021
  • AO: Mt. Hollywood
  • QIC: Radar
  • FNG's:
  • PAX: Freon, Sister Act, Gold Digger, Bubba Sparxx, Red Ribbon

We had a great morning with six men posting at Mount Hollywood.  Thumbs up to Bubba Sparxx who posted while on the IR and did his very own workout in the parking lot of the middle school.

Seeing now FNG’s I gave a quick disclaimer and we were off on a short mosey  where we ran, did high knees, karaoke, toy soldiers and butt kickers.

WARM UP
Windmill x 10 IC
SSH x 20 IC
Produce Picker x 10 IC
10 burpees OYO

The THANG
I like running in my AO and decided to try out the A.L.A.R.M. found in the F3 Exicon.

ALARM #1
Carolina Dry Dock x 25
Squats x 25
Mountain Climbers x 25 IC
Run to ALARM #2 Location
Merkins x 25

ALARM #2
Alternating Shoulder Taps  x 25 (DC)
Monkey Humpers x 25
Plank Jacks x 25
Run to ALARM #3 Location
Hand Release Merkins x 25

ALARM #3
Overhead Press  x 25
Lunges x 25 (count each leg)
LBC x 25
Run to ALARM #4 Location
Diamond Merkins x 25

ALARM #4
Shoulder Press  x 25
Jump Squats x 25 (count each leg)
Big Boy Sit Ups  x 25
Derkins x 25

With the bench outside the dentist office near the school we did 25 dips and 15 step ups and then 25 incline merkins and another 15 step ups.

There was about 10 minutes left so we did sprints across the parking lot. One pax would call a set exercise after time, each pax would sprint to the other side and so forth.

Announcements
F3 Iron Pax begins on August 30.

See Round Up or Dr. Seuss regarding their 50 mile run on Labor Day weekend. They will run two miles every hour. They’re raising money for Dallas Ministries.

F3 10 Year Anniversary is October 8-10

Extinction Run is scheduled for November 6.

Prayers
Radar’s son is going to college Tuesday. Prayers that he does well in school and has fun.

Bubba Sparxx is looking for a new job.

Aye,
Radar