Lair Pavilion Work

THE SCENE: The Lair – Steady downpour.

QIC: Snowman

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Mosey to the pavilion
  • Daisy Pickers x 20 (IC)
  • Imperial Squat Walkers x 25 (IC)

THA-THANG:

The Gross – 12 reps / 12 exercises

  • Burpees
  • Merkins
  • Tempo Squats
  • Groiners
  • Table Lunges – Rear leg on bench – 6 each leg
  • Big Boy Sit ups
  • Werkins
  • Sumo Squats
  • Burpees
  • Decline Merkins
  • Prisoner Squats
  • Big Boy Sit ups
  • Super 21: Round 1=1/1, Round 2=2/2 etc…21 dips after each set of rounds.
    • Rounds 1-8 (=36 each)
      • BBSUs
      • Derkins
    • Rounds 9-13 (=55 each)
      • LBCs
      • Irkins
    • Rounds 14-21 (=140 each)
      • Dips
      • Merkins

MARY:
Another 12×12 focused on ab work
COUNT-OFF & NAME-O-RAMA
3 PAX: Pops, C-Lo, Snowman
CIRCLE OF TRUST/BOM:
From this weeks Q-Source on Meeting.  Best Q-Source topic I’ve ever read, and sums up why I love F3.

The odd thing that a HIM discovers when he summons the discipline to Meet despite being in a valley is that there will be inevitably be a man there for whom the valley is an even darker and deeper place. Confronted by that Brother more direly in need than himself the HIM will forget his own woe just long enough to minister to him—and in the momentary forgetting of himself, POOF, find that he has returned to his own mountaintop.
MOLESKIN:
I was not in the mood to get soaked so we ran for cover immediately.  We got our work in.
ANNOUNCEMENTS:

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