QIC: Ohms
Date: 11/11/2017
PAX: Stairmaster, Mr. Clean
AO: The Landfill (White Oak Park)Conditions
Chilly morning around 35 deg F, slight breeze, and excellent time for breathing in the cold air.
The Disclaimer
The disclaimer was given with patience and precision. Today was Q School so the true definition of the disclaimer was provided.
COP
-SSH x 15 IC
-Imperial Walkers x 10 IC
-Cotton Pickers x 15 IC
The Thang
Note: Partnered up. All of these exercises were done using a 35lb cinder block, known in the F3 world as a Coupon. While one partner was weight lifting, the other partner was holding plank. When partner 1 finished with the coupons, the partners swapped roles. This continued on continuously without rest for a total of 10 minutes…until the bell rang.
STAGE 1:
- Bicep Curls x 10 OYO
- Tricep Extension x 10 OYO
- Squats x 10 OYO
- Rinse and Repeat all of these exercises for a total of 10 min
- CARDIO: Suicides for 5 continuous minutes without rest
STAGE 2:
- Shoulder Press x 10 OYO
- Elf on the Shelf x 10 OYO
- Merkins x 10 OYO
- Rinse and Repeat all of these exercises for a total of 10 min
- CARDIO: Indian Runs for 5 continuous minutes without rest
STAGE 3:
- Bench Press x 10 OYO
- Bent-over Row x 10 OYO
- Lawn Mowers x 10 OYO
- Rinse and Repeat all of these exercises for a total of 10 min
- CARDIO: Mt. Fuka-Me Hill Climbs for 5 continuous minutes without rest
Moleskin
11/11/17 marks the 98th anniversary of Armistice Day, now Veteran’s Day, and we like our totals here in F3. Here are some totals for us to ponder.
- 16.1 Million served in at least one war
- 16 Million served in the first two World Wars
- 14.5 Million Served in Korea, Vietnam, and Persian Gulf
- 6 Million Veterans served during Peacetime
- 558,000 World War II Veterns still living
All this adds up to ONE. One country to celebrate Freedom. One regular person making a choice to defend someone they may or may not know. One true, living God granting us the grace to have all of this! Thank a Veteran and God today for what you are blessed with.
News
- 11/18/17 – Grow Ruck, Grow School, and 0700 Beatdown @ The Dreadmill led by the founders of F3, Dredd and OBT
Upcoming Qs
- 11/14/17 – Workout @ Hill City led by Delta
- 11/15/17 – Workout @ The Griff led by Ohms
- 11/16/17 – Workout @ Hill City led by Angus