New Toys at the Swamp

EBS: 2 for 1.5 miles. Thanks for the run Heisenburg

Streches, Abe Vigodas (10 IC), Grass Pickers (10 IC), WGS, Merkins (10 SC), SSH (20 IC), Mountain Climbers (10 IC), Air Press (10 IC), Push outs (10 IC), T Claps (10 IC), Seal Claps (10 IC).
Right on cue and just as the Q planned, it started to snow!

Reindeer Games with Flags. With the inception of the new fancy logo earlier in the year, it was only right for the Swamp to have a set of flags sporting that awesome logo (kudos to Dutch Oven, SPOILER, and Balboa). The Q has a few reindeer games to play with these new Flags.
One Rule (to rule them all), if the flag touches the ground 10 penalty burpees.

Mosey to the straight away.
F3 is many things, but an accountability group is an important part of F3. We start on time. We had 1 PAX show up a little late, so 10 penalty burpees in the snow to get the blood moving.

Game 1: Relay Race. We did a quick count-o-rama to determine odds and evens (we are all a little odd). Uneven teams, but we will manage. There were a series of cones laid out down the straight away. The PAX would distribute themselves to each of these cones. The flags were planted at the starting line. The idea is similar to a relay race, but when the baton (i.e. flag) is passed a set of exercises are performed by each PAX. The flag bearer does 10 squats, while the flag recipient does 10 merkins. The PAX that are waiting at the cone for the flag to get there to position are waiting in plank. (keep those hands nice and warm!).
This game was a prime example of the Q not being a professional, but I got a little creative and didn't copy paste from the interwebs, so it was a successful first attempt. Expect to see this one again!

During the explanation of the 2nd game the Q let the flag touch the ground, broke my own rule. 10 penalty burpees, but they were in the snow!

Game 2: FLAG progression. We didn't split up into teams for this and the Q decided to do this as one big team. The objective is to move the flag from the starting position to the end of the straight away and back. The only way the flag can move is by a PAX doing 10 broad jumps. Once the 10 broad jumps are complete another PAX comes and relieves the flag bearer and progresses the flag forward. The PAX that are not broad jumping or transition from the flag are doing a set of exercises with the acronym FLAG . These exercises are AMRAP. The exercises changes to the next letter when the PAX would had the flag gets back to the group.
F- Flutter Kicks
L- LBCs
A- American Hammers
G- Gas Pumpers.

Lots of Ab work and cold/frozen butts! Ab exercises looking up at the snow is the perfect way to start the day.

Motivators starting at 7

- Book and Beer 12/28 6:30pm Bring a wrapped book, a case of your favorite beer, and a dish
- No Regrets Men Conference 2/1
- Special Olympics Polar Plunge 2/15

prayers to traveling PAX, prayers for healing,