July 21, 2020

“Say Anything” inspired beatdown!

THE SCENE:
Juuuust right!

F3 WELCOME & DISCLAIMER

Done and done

WARM-O-RAMA:
SSH IC x20 – 5 Merkins

Abe Vigoda IC x10 – 5 Merkins

Hillbilly Walker IC x15 – 5 Merkins

Air Squat IC x 15 – 5 Merkins

THA-THANG:
Grab CMU and mosey to playground

4 circles around the playground doing exercises at each corner and transporting CMU in different fashion on long end and short end of park.

1st exercise – CMU squats (lay CMU down on side and squat on it)

Cusack down long side of park

2nd exercise – Blockees

Farmer carry CMU down short side of park

3rd exercise – Derkins

Cusack down long side of park

4th exercise – LBC (single count) while holding CMU straight up over chest

Farmer carry CMU down short side of park

Rinse and repeat 15 reps of each, 10 reps of each then finally, 5 reps of each

MARY:
Big boys x 20

1 min plank

Freddie Mercury IC x 20

30 sec plank

American Hammer IC x 10

30 sec plank

COUNT-OFF & NAME-O-RAMA:
5 PAX, Beef Log, Mohawk, Ratio, Moms Kitchen, Eagle

CIRCLE OF TRUST/BOM:
Discussed conducting a wellness check on someone you haven’t talked to in a while, friend, family, F3 member, former colleague etc.  Lots of us are going through various struggles due to COVID and you never know if/how someone is truly struggling until you reach out.  YHC had an old Navy friend stop by yesterday off a road trip and found out he had lost his job and was looking for the next move in life.  Had a great chat and let him know I’m here for him anytime.  Challenged PAX to reach out to someone and perform a check.

ANNOUNCEMENTS:
Discussed upcoming IronPAX opportunities and let the PAX know I would be leading the way at Neverland.

QIC:
Eagle
Workout Date:
07-21-2020