When: 07/18/17
Where: Hill City
QIC: Ohms
The PAX: Prosciutto, Rainman, Stairmaster, Choo Choo (Nomad)
Conditions: Clear Skies, Humid Air
Once again reminiscent of the early F3 Chatt days…smaller group than expected. YHC even went and bought 4 new coupons to add to the artillery and only got to use 5 of them. Oh well, just have to remember…strength doesn’t always come in numbers. Before we get this thing started, big shout out to our newest member of F3 Chatt (Choo Choo). This man got up on his own and brought himself to post this AM. He didn’t know any of us, he didn’t know what to expect, but he did know that he wanted to get BETTER!!
WARMUP
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
THE THANG
Circuit #1 (Stairway to Seven)
Start at bottom of concrete stairs
Step up 1 stair – perform 7 Incline Merkins
Step up 1 stair – perform 7 Dips
Step up 1 stair – perform 7 Cinder Block Swings
Continue until top you reach the top of stairs
Circuit #2 (Death Crawl)
Exercise 1: Assume push-up position on block. Crawl with your block until finish line reached.
Exercise 2: Assume push-up position on block. Crawl with your block (completing a push-up each movement) until finish line is reached.
Exercise 3: Assume push-up position on block. Crawl with your block (completing a left/right push-up each movement) until finish line is reached.
COP #1 (Circle of Coupon)
Exercise 1: Two-Handed Curl x 10 IC
Exercise 2: Tricep Overhead Arm Extension x 10 IC
Exercise 3: Curl and Press x 10 IC
Rinse & Repeat for 3 Sets
MARY
YHC was feeling generous during the 6MOM so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an ab exercise.
– LBC x 15 IC
– V-Ups x 15 IC
– Freddie Mercury x 15 IC
– Roselita x 15 IX
– Box Cutter x 15 IC
When it got around the circle back to YHC, he noticed that none of the PAX had called on Lady Liberty…sooo…American Hammers were next
– American Hammer x 15 IC
COT – Countoff, Name-O-Rama, Shout-Outs, Prayer Requests
Prayer Requests:
– Rainman’s MRI
– Prosciutto’s Mom Hip Surgery
– Delta’s Mission Trip
– Laces Out’s Mission Trip
QUOTE – “Strength doesn’t always come from numbers…it comes from determination and the will to get better“
Once again reminiscent of the early F3 Chatt days…smaller group than expected. YHC even went and bought 4 new coupons to add to the artillery and only got to use 5 of them. Oh well, just have to remember…strength doesn’t always come in numbers. Before we get this thing started, big shout out to our newest member of F3 Chatt (Choo Choo). This man got up on his own and brought himself to post this AM. He didn’t know any of us, he didn’t know what to expect, but he did know that he wanted to get BETTER!!
WARMUP
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
THE THANG
Circuit #1 (Stairway to Seven)
Start at bottom of concrete stairs
Step up 1 stair – perform 7 Incline Merkins
Step up 1 stair – perform 7 Dips
Step up 1 stair – perform 7 Cinder Block Swings
Continue until top you reach the top of stairs
Circuit #2 (Death Crawl)
Exercise 1: Assume push-up position on block. Crawl with your block until finish line reached.
Exercise 2: Assume push-up position on block. Crawl with your block (completing a push-up each movement) until finish line is reached.
Exercise 3: Assume push-up position on block. Crawl with your block (completing a left/right push-up each movement) until finish line is reached.
COP #1 (Circle of Coupon)
Exercise 1: Two-Handed Curl x 10 IC
Exercise 2: Tricep Overhead Arm Extension x 10 IC
Exercise 3: Curl and Press x 10 IC
Rinse & Repeat for 3 Sets
MARY
YHC was feeling generous during the 6MOM so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an ab exercise.
– LBC x 15 IC
– V-Ups x 15 IC
– Freddie Mercury x 15 IC
– Roselita x 15 IX
– Box Cutter x 15 IC
When it got around the circle back to YHC, he noticed that none of the PAX had called on Lady Liberty…sooo…American Hammers were next
– American Hammer x 15 IC
COT – Countoff, Name-O-Rama, Shout-Outs, Prayer Requests
Prayer Requests:
– Rainman’s MRI
– Prosciutto’s Mom Hip Surgery
– Delta’s Mission Trip
– Laces Out’s Mission Trip
QUOTE – “Strength doesn’t always come from numbers…it comes from determination and the will to get better“