Right after the disclaimer YHC called for High Knees in place. Weird Al’s “Happy Birthday” played out loud. For some (I’m looking at you, Feathers), that might have been challenging enough. However, a Burpee for every Happy Birthday made it difficult for all. Especially considering the song only gave ~3 seconds per Burpee in groups of 4.
We recovered and moseyed to the cinema’s entrance. We sort of circled up. There were so many PAX! A standard warmup followed – Weed Pickers, Imperial Walkers, Copper Head Squats and SSH.
A Board of Pain was already in place with just 6 exercises, to be done Dora style with a partner:
45 Kraken Burpees (a burpee with 3 hand release merkins)
90 Bonnie Blairs, alpha count
135 WWII Sit Ups (big boy, straight legs)
225 American Hammers, alpha count
For movement we cycled through 3 options, supported by 3 strategically placed cones:
Mosey to the farthest cone, placed in front of the board. Mosey back as well
Bernie to the middle-distanced cone, placed to one side of the board. Sprint back.
Bear Crawl to the nearest cone, placed to the other side of the board. Broad jump back
PAX were instructed to choose which cone to begin with, so we won’t have everyone crowding the same cone together.
The Thang completed with about 5-6 minutes to go. We moseyed back to the flag and circled up for Ups and Downs – everyone do Bunny Hops. Each PAX in turn can call Down for a Burpee or Up for a Jump Squat. We had about 40/60 split between the two.
Finished with some Rosalitas and Crab Cakes (must have a cake).
CSAUPs: Quad and Darth Visor.
2nd F: check with Maguire.
I was really honored to see so many PAX coming to celebrate with me. the men of F3 are really amazing. I’ve never had something like that before and it’s really uplifting. Thank you!!