December 28, 2018

Squat Mile and 21s

THE SCENE: 53 degrees and presently warm out for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH IC

20 Imperial Walkers IC

21 Daisy Pickers IC

10 Big Arm Circles IC Each Direction
THA-THANG:
Today’s workout was broken up into two phases:

Phase One:

  • 400 m run
  • 25 squats IC (hold Al Gore every time a car drives by)

Repeat four times

Phase Two:

  • 21 walking lunges OYO (hold Al Gore  every time a car drives by)
  • 21 Merikans  OYO (hold plank every time a car drives by)
  • 21 BBSU OYO (hold 6” every time a car drives by)

Repeat until you make it across the parking lot (length wise). Each PAX completed this in four rounds.

Three rounds of 21 dips in the gazebo to finish off Phase Two.

MARY:
Just enough time for a round of 7 to 1 Hurricane Hoe-Down

COUNT-OFF & NAME-O-RAMA
5 PAX & no FNGs

CIRCLE OF TRUST/BOM:
Discussion about the importance of entering situations without your guard up. YHC did have his guard up yesterday and was pleasantly surprised by the warm reception he had despite his guard being up.

MOLESKIN:
Great coffeteria with great conversation at the best coffeeteria in all of the F3 Nation.

ANNOUNCEMENTS:
2F event tonight at the Phattest of all Pats casa. See slack for more info.