February 15, 2019


THE SCENE:  50, slight breeze.

F3 WELCOME & DISCLAIMER:  Delivered in triplicate.


Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles / Reverse Arm Circles x 10 IC (each)
SSH x 50 IC
Windmill x 10 IC


QIC brought a 60# sandbag and a 40# sandbag, courtesy of Shoestring.  One PAX performs specified number of reps of an exercise with a sandbag (he chooses weight) while the other PAX (sandbagless) perform AMRAP of an exercise.  Once PAX with sandbag finishes set, the next PAX takes his turn with the bag.  Round is over when each PAX has performed set with sandbag.  There were five PAX, so this was going to be a burner.

Round 1:  Burpees x 10 / Merkins AMRAP
Round 2:  Squats x 15 / Squats AMRAP
Round 3:  Curls x 20 / Carolina Dry Docks AMRAP
Round 4:  Alternating Lunge Jumps x 15 / Reverse Lunges AMRAP
Round 5:  Burpees x 10 / Merkins AMRAP


Flutterkicks x 25 IC
American Hammer x 25 IC
LBCs x 10 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX (1 FNG) – Sonic, Speedy, Tremor, Toms (QIC), Bedbug (FNG)

CIRCLE OF TRUST/BOM:  If you want to get stronger, you have to lean into your weakness.  E.g., “How do I get better at pull-ups?”  “Do pull-ups.”

MOLESKIN:  Much mumblechatter.  At one point, Speedy understandably reached for the 40# bag, and Sonic observed and criticized him over to the 60#.  Sandbags are amazing.

ANNOUNCEMENTS:  Service Project on Saturday.  QSchool at Mothership on Saturday.