Grateful to @Jackpot for the op to q #thecollardpatch.  Yhc got to the park in time to plant the sf, and soon after several pax started rolling in.  Wanted to share a little bit on the hand sign yhc is always holding up – SHAKA (Hang loose).  Wanted to incorporate as much Island-named or nautical-named exercises in the beatdown, so it was fun looking things up in the exicon.  Disclaimer given, Pledge given, and off we went.

Warmup – #SHAKA

  1. S – SSH 20 IC
  2. H – Hand Release Merkins – 10 IC
  3. A – Abe Vigoda’s – 10 IC
  4. K – Knerkins (Knuckle Merkins) – 10 IC
  5. A – Apolo Ohnos – 10 IC

Thang – Yhc told the pax when you go surfing, you need to look out for certain things.

  • Bottom Feeders – 7’s with Captain Morgans and Kraken Burpees.  (Gotta avoid the Kraken when looking for waves)
  • Mosey passed the rock pile to park entrance – Seal Jacks – 20 IC (Some of the most beautiful sunsets/rises can be caught during surfing, and an absolutely great time to admire God’s creation, such as seals!)
  • Mosey to Rock pile for 2 rounds of Rapid Fire – 21 reps each of Curls, OH Press, Tri extensions.  (Last thing a surfer wants to run up on are rocks, but yhc let the pax know that just in case you do crash on the rocks, your biceps will at least look good doing so)
  • Mosey to the beach front for “Wipeout.”  Long lost cousin of Jack Webbs.  (If you want to avoid Krakens, or rocks, you gotta learn how to surf)
    • One IC rep of Superman arm and leg paddles to 4 reps of get ups.  All the way to 10 reps of Superman’s and 40 reps of Getups/Squats.  Cadence sped up towards the end to let the pax know that when that good wave comes, you need to paddle fast to catch it!)  55 IC Superman paddles and 220 Getups/Squats total.

Mary – Started with #Shaka, ended with #Shaka!

  1. S – Starfish Crunches – 10 IC
  2. H – Heels to Heaven – 10 IC
  3. A – American Hammers – 10 IC
  4. K – Knerkin Planks (Plank on Knuckles) pax 5 count
  5. A – Absolution – 1 IC – 6:15

COT:

  • Duff’s Mom’s eye surgery, Jackpot’s Grandma fell – healing and recovery, Rafiki reminded pax that this month is mental awareness month, Ratched (accident), 12 year old student who took her own life last week, family of this dear young lady, teachers and students affected by this tragedy.  Yhc prayed us out.

BOM

  • Lunch somewhere tomorrow.  Post and headlock those kotters and brothers who are missing and need F3!

Moleskin – Shaka sign is one yhc likes to pose in most pics because it is a sign of giving off good vibes and a spirit of love!  Also, it is a reminder that we sometimes take things too serious, and stress out on the small things.  We just need to “hang loose!”  Guys did an awesome job today even when yhc was trying out some new exercises at their expense.  #F3matters!

Psalms 89:9 – Thou rulest the raging of the sea: when the waves thereof arise, thou stillest them.

Blessings – FP

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