More Than a Workout—But Never Less
Date: 01/26/2018
AO: The Annex
QIC: Gus
PAX: Captain Obvious, Bootheel, Rabbit, Slots, Gus | FNG: St. Patty
Conditions: 44F and breezy
WELCOME
DISCLAIMER
Warm-O-Rama
Side Straddle Hop IC x 25
Mommy Makers IC x 10 [YHC stole this from one of M’s FIT4MOM videos.]
– Start in plank position, 8-count exercise: 1) Bring right foot next to right hand; 2) Bring left foot next to left hand; 3) Pump your six; 4) Pump your six; 5) Right foot back; 6) Left foot back; 7) Down merkin; 8) Up merkin
Side Straddle Hop IC x 25
Angle Grinders IC x 10
Hold plank for three minutes while listening to “Warm Up” by NF. Group does one burpee for every time each individual PAX breaks plank position.
– 13 penalty burpees
The Thang
Descending Squat Pyramid
15 squats at Point A
Mosey to Point B + 14 squats
Mosey to Point A + 13 squats
. . . .
Mosey to Point A + 1 squat
Descending Merkin Pyramid
15 merkins at Point A
Mosey to Point B + 14 merkins
Mosey to Point A + 13 merkins
. . . .
Mosey to Point A + 1 merkin
Hold squat in down position for three minutes while listening to “Blessings” by Lecrae. Group does one burpee for every time each individual PAX breaks down squat position.
– 17 penalty burpees
* mosey around parking lot to rest *
Mary
Jane Fonda IC x 10 each leg
Hollywood Side Crunch IC x 10 each leg
Flutter Kick IC x 30
Hello Dolly! IC x 30
J Lo IC x 15
Crunchy Frog IC x 15
Ratchet Shoulder Blaster to ENDEX
Count-O-Rama (6 w/ 1 FNG: St. Patty)
Name-O-Rama
COT / BOM: YHC read from Dredd’s recent blog post about the importance of the #FirstF:
The Q stays in strict physical training to get a crown that will last forever. Thus, there is an eternal purpose in what he does. He is building a kingdom of Preparedness within which he intends other people to safely dwell. He knows that fatigue makes cowards of us all.
The goal of the Q’s King is to constantly increase his 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Q. It’s not really very complicated, how can a man be much of a Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?
F3 is much, much more than a workout. But it isn’t less!
Moleskin: We utilized the pavilion and the parking lot to get in 45 minutes of pain. The powerlifter FNG met a few new exercises.
