Happy 239th Birthday ‘Merica! After a comprehensive and compassionate disclaimer, 39 PAX (along with a player to be named later…literally) lit off into the early morning gloom at John Chavis Memorial Park to kick off their Independence Day celebration in style.
*UPDATE – Transaction was completed and that player to be named later has now taken his well deserved and earn spot on the BB.
Warm up:
Mosey with pace to the lower parking lot.
Set of 11s: Burpees and ‘Mericans with 100yd sprint sandwiched in between because, what’s more ‘Merican than a 100yd. sprint? #CarlLewis
Pass the baton to Deputy Queen (who, in addition to paying his respects to our great Nation on its birthday, was also celebrating his one year anniversary at F3. Aye, brother.)
The Thang:
Pick yourself up off the ground from warm ups and mosey over to the base of the hill leading up to the track and find a partner.
Round 1
- Partner 1 – Bear Crawl to the top of the hill / Derkins x5 on Fence / Jog back down hill
- Partner 2 – AMRAP Freddie Mercury’s
- Flapjack
Round 2
- Partner 1 – Bear Crawl to the top of the hill / Derkins x10 on Fence / Jog back down hill
- Partner 2 – AMRAP Freddie Mercury’s
- Flapjack
Round 3
- Partner 1 – Bear Crawl to the top of the hill / Derkins x15 on Fence / Jog back down hill
- Partner 2 – AMRAP Freddie Mercury’s
- Flapjack
Round of planks while everyone finished and we were back to our feet and on a short jog around the backside of the park to the picnic shelter.
Round 1
- Partner 1 – Box Jump Burbees x10 OYO
- Partner 2 – AMRAP Flutter Kicks
- Flapjack
Round 2
- Partner 1 – Box Jump Burbees x10 OYO
- Partner 2 – 6-inch leg hold until partner is done
- Flapjack
Round 3
- LBC Pyramid x25
Having wrapped up his set list, and despite calls for an encore, DQ passes the mic to our resident pastor-prophet/teacher/preacher/man with the plan—Yoda.
Mosey from picnic shelter back towards the carousel
- Pause and reflect on the beauty of Little Rock creek while taking in a couple of sets of Irkins x20 / prisoner squats x20 (repeato)
Circle up ‘round the No.2, Special Three Abreast, Allan Herschell Carousel for a little wall work #NoTongue&Groove #SeeWhatIDidThere
- Alternating step ups x20
- Derkins x10
- Alternating step ups x20
- Derkins x10
- Alternating step ups x20
- Derkins x10
Mosey over to the baseball field because, it’s baseball, it’s the Fourth of July, I mean, really, do we have to spell out everything for you knuckleheads?
- Indian race from home plate to outfield fence and back, Balls to the Wall while everyone finished
- Indian race from home plate to 2nd, to 3rd, to outfield fence and back, People’s Chair while everyone finished
Mosey to upper parking lot, where a congregation of pay-to-play boot campers were looking for the refund counter…
- Mary:
- LBC x40
- ‘Merican Hammers x 40
- Merkins x10, Low Plank Hold slow 10 count
- Flutter kicks x50 (because ‘Merica)
Announcements were at a minimum, but each Q spoke briefly to the pax. No one remembers or cares about what White Shoe said. As mentioned previously, this was the 1 year anniversary for DQ and like many after looking back over the past year, he spoke about the journey including the feeling of gratitude and humbleness he had toward the PAX for the continued fellowship and faith. Yoda closed it out speaking more to the future and some of the work he does daily in and around the neighborhoods surrounding the Ambassador AO. Yoda is doing what F3 calls us to do every day, re-invigorating male leadership within his community. T-Claps to Yoda for being that light in what can sometimes be a dark world and pushing his neighbors to be better.
Thanks to Cross Stitch for taking us out.
(Credit to all Qs for assisting in the backblast)
