New AO, HANGAR 1, launches in Mountain View as Turnimus and Sub Prime Q PAX of 21 w/ 8 FNGS.

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5/5/18

QIC: Turnimus and Subprime

PAX: Baretta, Bada Bing, Sweet Pea, Rudy, Turnimus, Subprime, Ice-T, Grouch, Droid, Mustang, Mayhem, Ponzi, Virus (FNG), Preppy (FNG), Monster (FNG), Monkey Wrench (FNG), Kaiser (FNG), Chief (FNG), Boot (FNG), Prius (FNG)

Warmup:

*Mosey around the track
*25 side straddle hops – in cadence
*25 High Knees (in place) – in cadence
*25 Butt Kickers (in place) – in cadence

-Dynamic Stretching:
*Hug yourself
*Quad stretches
*Hamstring stretches
*Hip Flexor stretches
*Big arm circles (forward/backward)
*Windmill stretches
*Lap around the track

The Thang:

-Modified Shock N Awe

*10 Merkins – slow count cadence (3 count on the way down, 1 count on the way up)
*10 Air Squats – slow count cadence (3 count on the way down, 1 count on the way up)
*10 Mountain climbers – in cadence
.
.
.
*9 Merkins (I.C.)
*9 Air Squats (I.C.)
*9 Mountain Climbers (I.C.)
.
.
.
*8 Merkins (I.C.)
*8 Air Squats (I.C.)
*8 Mountain Climbers (I.C.)
.
.
.
*7 Merkins (I.C.)
*7 Air Squats (I.C.)
*7 Mountain Climbers (I.C.)
.
.
.
(you get the idea – all the way down to a set of 2 reps, then…)
.
.
.
*10 Merkins (I.C.)
*10 Air Squats (I.C.)
*10 Mountain Climbers (I.C.)

-Find a partner and take a lap around the track, then circle up at the 50 yd line.
*Partner merkins – one in plank position, one does 25 derkins with feet on partner’s back – switch and repeat

-Find a new partner and take a lap around the track, then circle back up.
*Partner leg lifts – one on their six while the other stands overhead then the one laying down, lifts legs 25 times to their partner, while the one standing pushes legs back down – switch and repeat

-Find a new partner and take a lap around the track, then circle back up.
*Army setups – One does 25 full situps, one holds down the other’s legs – switch and repeat.

-Elevens (11s)
Line up at the Goal Line, do 10 Carolina Dry Docks, sprint to the 30 yd line, then 1 Box Jump (knees high as possible) Run back to the Goal Line.
9 Carolina Dry Docks, Run to the 30, 2 Box Jumps, Run back
8 Carolina Dry Docks, Run to the 30, 3 Box Jumps, Run back
7 C.D.D., Run, 4 B.J., Run
Finish when you get to 1 Carolina Dry Dock and 10 Box Jumps.

Timing worked out pretty well as most ended the hour with a 90 – 60 second plank to complete.

Count-o-Rama

Name-o-Rama

Circle of Trust

Naked Moleskin:

Houston, we have lift-off! The successful launch of SF Peninsula’s newest A.O. is in the books and it went as well as could be expected. (maybe a little better) The A.O., newly remodeled Crittenden Middle School, offers a brand new field-turf and track that will be a site for many beat downs to come.
Subprime and YHC appreciates all who came down from Hillyeah to help us with the launch. We hope to see more of our Hillsdale brothers over the next couple weeks at Hanger 1.

Name-o-Rama took a considerable amount of time, especially when it includes 9 FNGs! A bunch of E.H.’s and Nextdoor App brought us our newest members.

Since SF Peninsula was responsible for including the Cerveza Saulte into the official F3 Lexicon, we couldn’t let the opportunity pass us by. Yes, it’s normally reserved for a VQ and yes, it’s normally with Budweiser but we felt it apropos to celebrate the launch with a cerveza salute of our own and since it is Cinco de Mayo, we opted for Modelo Especial (to keep it on the light side).

No off-site coffeteria, since we had our cervezas and lots of chatter with the new guys, but Droid was kind enough to bring a carafe o’ Joe and some cups for that didn’t want to chug an 8am brewski. Going forward, Coffeteria will be held at Rogers Deli. It about 2 miles from the A.O.

Next week is week 2 for Hanger 1 and Mustang has the Q. Subprime and Turnimus will be taking the next couple of weeks after that as solo Qs but we are looking for some sign ups going forward. Look forward to seeing some of you in Mountain View and hoping to see all of the FNG’s back next week (fingers crossed)

Get there!
Aye!

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