July 30, 2018

Pick Your Coupon

Lair, Uncategorized, Weekday

THE SCENE:  The Lair.  4 HIMs just finished a 3 mile ruck.  Sparky and Forest were running laps around the lake.  Cause thats what they do.
F3 WELCOME & DISCLAIMER: √
WARM-O-RAMA:

  • Imperial Walkers (IC) 20
  • Daisy Pickers (IC) 20
  • Stretch what ails you for 30 seconds

Headed for Bombay’s truck full of fun stuff to grab coupons.

Midge (75 lb. sandbag), slosh tube, tire w/rope pull, 2 buckets of water, and a brick stack.

Head to the multi-use field as a team switching coupons as we go.

THA-THANG:
Partner up.  Coupons were spread across the goal line.  I believe we had 6 stations.  P1 does exercise while P2 runs with a coupon to mid field line and back. Switch when P2 returns. Combine for reps.

  • 50 Burpees
  • 100 Merkins
  • 200 LBCs
  • 300 Squats
  • 50 Burpees

After each round the PAX will switch coupons.  Held plank after each round till all-in.

Bring coupons back to the flag as a team.

MARY:
Slutter Kicks (IC) 30

Nolan Ryans (IC) maybe 10 till time was up.
COUNT-OFF & NAME-O-RAMA
10 PAX (No FNGs) Moneybags, Nature Boy, Skids, Forrest, Bombay, Pops, Sparky, Uncle Rico, C-Lo, Snowman (QIC)
CIRCLE OF TRUST/BOM:
Read a clip from the F3 Qsource on Positive Habit Transfer

https://f3nation.com/2018/05/13/positive-habit-transfer-q2-4-2/

YHC’s personal growth as a leader would not be where it is today without the positive influence of F3 and the PAX.  Thanked the PAX and F3 for their positive influence in my life.
MOLESKIN:
Shout out to Bombay for helping out with my Q by providing the truck full of painful coupons.  That tire pull burned real good!  I expect those coupons will get a lot of use in the next few months as a lot of us are training for GrowRuck.
ANNOUNCEMENTS:
If you have not signed up GrowRuck, read this: https://f3nation.com/2018/07/26/why-growruck/

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