Full Circle’s “educational” beatdown on the Solstice

12 #HIM posted for a special guest Q by Full Circle of F3 Long Island.

Where: The Rising

Who: Full Circle (Q), Dos Equis, Mountie, Brisket, Red Coat, Red Stripe, Risky Business, Cruiser, Black Hole, WallE, Jiminy (FNG) and Yogi (FNG).

Disclaimer

Warmups: motivators, tippy taps, arm circles

THANG:

Billy Madison “school” Routine (K-12) w 13 reps per exercise, each grade adds a new exercise and ends with running length of soccer field (out and back):

K: SSH

1: SSH, Squats

2: SSH, Squats, Merkins

3: SSH, Squats, Merkins, American Hammers (both sides=1 rep)

4: SSH, Squat, Merkin, AH, Rosalita’s

5: SSH, Squat, Merkin, AH, Rosalita, Lunges (both legs=1 rep)

6: SSH, Squat, Merkin, AH, Rosalita, Lunge, Shoulder Taps (both shoulders=1 rep)

7: SSH, Squat, Merkin, AH, Rosalita, Lunge, S taps, Plank Jacks

8: SSH, Squat, Merkin, AH, Rosalita, Lunge, S taps, Plank Jacks, Burpee

9: SSH, Squat, Merkin, AH, Rosalita, Lunge, S taps, P Jacks, Burpee, Freddy Mercury’s (both legs=1 rep)

10: SSH, Squat, Merkin, AH, Rosalita, Lunge, S taps, P Jacks, Burpee, FM, Imperial Walker (both legs=1 rep)

11: SSH, Squat, Merkin, AH, Rosalita, Lunge, STap, PJack, Burpee, FM, IW, Apollo Ohno (both legs=1 rep)

12: SSH, Squat, Merkin, AH, Rosalita, Lunge, STap, PJack, Burpee, FM, IW, AO, and LBC’s.

Extra long beatdown (1h:15m) in alignment with longest day of the year! 1.7 mi of running!

COT. Welcome 2 FNGs: Jiminy and Yogi who transferred in 8th grade after their cricket game!

COT

Strangest dynamic ever: An audience for the 7am WO on soccer field as cars lined up nearby for COVID-19 tests that started at 8am. We did put on a great show! Cruiser asks: “How am I going to get out of here?”

Line of cars waiting for COVID19 testing

6 #HIM for coffeteria (#bucketbrothers outside Bagel Hole)

Can’t wait to be at Full Circle’s launch of F3 Long Island on July 4th (0700) at Belmont Lake State Park with CSPAN on Q! Be there or be square!

SYITG

YHC

Black Hole

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: