THE SCENE: 45 degrees and gloomy. Awesome moon out this morning.
F3 WELCOME & DISCLAIMER
SSH x 15 IC
Daisy Picker x 10 IC
Mosey up the hill. Grab a CMU.
Indian sandbag toss – form a line, man on the left tosses the sandbag as far as he can and returns to the line. Those not throwing the bag complete workouts below with CMU. Advance to the bag upon completion of each line.
- Overhead Press
Leave sandbag and CMU and mosey to the playground for some spare change. 10 mins, as many sets as you can.
- Penny (1 rep) – Bodybuilder
- Nickel (5 reps) – Pull-ups
- Dime (Surely you get it by now) – Pushups
- Quarter – Box Jumps
Whoops! We left our sandbag and CMUs in the middle of the field. Let’s go retrieve it.
Indian sandbag toss
- Overhead Press
Thanks to our abbreviated warm-up, we had 10 mins left for Mary. During my early Qs, this was my greatest fear (not having enough exercises). Nowadays, my brain is chock full of ideas.
Round robin flutterkicks – each man calls 10 reps (4-count) in succession with no breaks. We had 8 men, so that meant 80 reps. Good living right here!
Freddie Mercury x 20 IC
Hello Dolly x 15 IC
Guantanamo (2 rounds)
Pickle Pounders x 15 IC
High plank hold (60 seconds)
COUNT-OFF & NAME-O-RAMA
8 (0 FNG)
CIRCLE OF TRUST/BOM:
Fragile – that which does not like volatility
Robust – resists shock and remains the same
Antifragile – gets better and better as it encounters volatility
Getting better as we encounter volatility is a mark of humanity and certainly F3. Be Antifragile!
It was awesome to be back at my old stomping grounds. It’s fun to see some of the regulars from when I was AOQ as well as some new faces.
I’ve done sandbag indian toss 3 times now and it just keeps getting better. Expect to see it more. In baseball terms, it’s a solid double. Round-robin flutterkicks was a stupid idea I had last night. It’s a homerun.
The crucible is coming. You probably aren’t ready. You should probably still do it.