What’s a Palindrome? Part Trois

When:  1/2/21

QIC: CDC

The Pax: Boucher, Kimchi, Shuttlecock, Big Worm, Wee Man, Tugboat, Peanut (WELCOME BACK!), Cinnamon, Pom Pom, Bunker, Yogi, CDC (QIC), Monkey (COVID-Q)

Conditions: 57 degrees F, wet and gloomy

The Thang

Disclaimer

Warm-Up

Warm-up Palindrome

Burpees x 10 OYO

Knerkins x 10 4CT IC

Through the Tunnel x 10 4CT IC

SSH x 10 4CT IC

Through the Tunnel x 10 4CT IC

Knerkins x 10 4CT IC

Burpees x 10 OYO

Per F3 Florence COVID19 Safety Recommendations, we split the PAX up.  Monkey took his group to Trinity Parking Lot, while YHC’s group moseyed to the playground. 

Merkin Palindrome

Merkins x 20

Lunge to target point

Hand Release Merkins x 20

Bear Crawl back to start point

Knerkin x 20

Bear Crawl back to target point

Hand Release Merkins x 20

Lunge to start point

Merkins x 20

Leg/Ab ‘o’ Rama Palindrome

Flutterkicks x 20 4CT IC

Protractor

Boxcutters x 20 4CT IC

Squats x 25 OYO

Air Squared x 10 4CT IC

Squats x 25 OYO

Boxcutters x 20 4CT IC

Protractor

Flutterkicks x 20 4CT IC

Running Palindrome

1 lap around Hoppa’s Yard

10 Jump Squats

2 laps around Hoppa’s Yard

10 Jump Squats

3 laps around Hoppa’s Yard

10 Jump Squats

2 laps around Hoppa’s Yard

10 Jump Squats

1 lap around Hoppa’s Yard

*Both groups ran out of time for a Pull-up Palindrome

COT

Non-BOM (with an appropriate 6 feet distance):  CDC

Moleskin

Palindrome: A word, phrase, number, or other sequence of characters which reads the same backward or forward.  Allowances may be made for adjustments to capital letters, punctuation, and word dividers (or F3 Exercises)

Today is 1/2/21…what an awesome palindrome!  With that date, I had to create another palindrome workout…the last one being over 3 years ago on 7/17/17.  The first Palindrome workout was at Southpaw (remember that place?) in 2016.

Tclaps to Big Worm for a solo pre-bootcamp Murph and to Cinnamon, Pom Pom, Speedwalker, and Wee Man for a pre-bootcamp ruck.  Of course, Speedwalker continued to ruck during bootcamp and joined in for a moment as an observer. 

When I talked with Monkey last night about helping if we needed to split the PAX he was eager because he though he could avoid whatever I had planned.  “You have to do MY workout!”  Hahaha!!!  However, to make it easier, I made sure to have a beautifully laminated and cut weinke for him so that it was seamless.  YHC’s only regret is not seeing the excited faces of Monkey’s group while they were doing the Merkin Palindrome.  I only got one “I hate you” from Kimchi, that I could hear, so I guess it wasn’t too bad.  I’m glad that Peanut came out again today…he’s obviously had some acceleration as he only FELT like he was going to splash merlot (err…sparkling cider) this time.

Brothers, 2020 was a crazy year, but on looking back, I’m proud of all the things that were achieved.  It’s because of you guys. I’m glad there are so many that are working to accelerate in all 3 Fs.  It is because of seeing so much in each of you that I am confident that 2021 is going to be even better.  Keep EH’ing and keep accelerating.  I’m looking forward to making an impact in our community with you!  SYITG!

Announcements/Prayers

  • Familiarize yourself with F3 Florence social distancing recommendations. 
  • We have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet and COT Links on the F3 Florence website.
  • Next installment of the Firefighter Ruck Challenge will take place at the training facility at High Hill on January 7th, 0530-0615
  • Royall Rumble CSAUP on January 30th…it’s gonna be epic!
  • Prayers for the nation
  • Prayers for Foxy, Periscope, Flanders, Dizzy, and Bunker
  • Prayers for Ginger and his family with the death of his step-mother and through many difficult decisions and transitions that are coming

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