1-26-22 AO Swap – The Labyrinth Annex

Welcome FNG Joey Shell – F3 “Urkel”.  He said he liked the Friday Night Lineup on ABC as a kid so we named him after the most famous NERD of them all, Steve Urkel from Family Matters.

A few weeks ago, Nutria and I arranged for an AO Swap today.  He took the TRB flag to The Labyrinth and I brought The Labyrinth flag to TRB, thus the title………The Labyrinth Annex.

Since we had an FNG, I gave a lengthy declaimer.

Warm Up:

Seal Jacks IC x 25

Hill Billy Walkers IC x 20

Eskimo Merkins up to 7

We paused to go over the 5 Core Principles of F3.  Bubba Sparxx spoke up about how ALL men are welcome, no matter what their physical ability is.  Thanks for the insight Bubba!

Mosey over to the soccer field for 5 x 5 Burpees.  Do 5 Burpees at one side of the field then Mosey to the other side for 5 more burpees.  Rinse and Repeat until 25 Burpees have been completed.

At the bleachers, we did 10 Dips and 10 Step Ups (each leg).  Rinse and repeat x 4.

Run a lap between rounds 3 and 4.

Mosey to the back of the school to Bear Crawl up the ramp.  Lots of debris on the sidewalk so gloves were appreciated during this.

Calf Raises on the steps.  IC x 15.  Rinse and Repeat x 3.

Stop for 5 Burpees for the train whistle.  Virus busted my chops saying I was showing my aged by calling it a train whistle.  He said, “They use horns now and haven’t used whistles for years.”

Line up across the parking lot.  I asked the PAX if they wanted to do routine 1 or 2.  Sargento mentioned that we, in F3, are number 1, so that was the choice.  Here we Lunge Walked to the other end of the parking lot, stopping at every other line to drop, do a Merkin and jump up clapping our hands over our head.  It’s a good thing we didn’t choose option 2 because I wanted to do Burpees at every other line!

Mosey to the entrance to the baseball field.  Stop for 1 more set of Calf Raises since there were steps here.

YHC stepped in the mud at the bottom of the stairs and quickly pointed that out for the other PAX to avoid.  I wanted to use the baseball field but quickly determined that it was too wet there.  Omaha to the road at the side of the school where we climbed a Ladder with the following exercises building upon each other:

20 Flutter Kicks (counting one leg)

30 Moroccan Night Clubs

20 LBCs

20 Reverse LBCs

10 Dimond Merkins.

I had more planned but didn’t have time to complete them.

Mosey back to the flag.

We arrived back just in time to greet Mrs. Breaker Breaker.  Unfortunately, BB is still broken.

Time