Painsgiving Beatdown

QIC: Mr. Clean & Prosciutto
Date: 11/23/2017
PAX: Best in Show (RESPECT), Early Bird, Mr. Clean, Prosciutto, Rainman, and Vila
AO: Hill City

Conditions

29 degrees, frosty grounds, frosty PAX, but a committed PAX to getting better. Disclaimer was given – This a free, peer-led workout, we are not professionals and encourage you to modify if necessary.

COP

Mosey to a circle up around the shovel flag.

SSH IC X 15

Cotton Pickers IC X 15

SSH IC X 15

Alternating Toe Touches IC x 15

SSH IC X 15

Finkle Swings OYO X 15

SSH IC X 15

Windmills X 15

Mosey to the bottom of Mt. Midoriyama. PAX were instructed to take a lap around Mt. Midoriyama. When the PAX encountered a light pole we completed a set of exercises.

1st Light Pole – 1 Merkin & 1 Squat

2nd Light Pole – 2 Merkins & 2 Squats

3rd Light Pole – 3 Merkins & 3 Squats

4th Light Pole – 4 Merkins & 4 Squats

Run to the top of Mt. Midoriyama

Rinse & Repeat 3 more times

YHC likes to incur the FNG burpee penalty post warm-up; thus, the PAX completed a 6 burpee penalty. YHC informed the PAX the warm-up was complete and Prosciutto would conclude the Painsgiving festivities.

The Thang

Round 1 (Mike Tyson’s Thanksgiving Day Parade)

Mumblechatter ensued as the proper exercise counterpart for Mike Tyson needed to be decided.  It was decided that LBC’s were indeed the Best In Show. The PAX completed Mike Tyson 11’s with Bear Crawls and LBC’s.

*modification of lunge walks, as needed (and it was needed…)

Round 2 Warm-Up for MOM

SSH X 10 IC

Imperial Walker x 10 IC

BAC  X 5

Reverse BAC X 5

Shoulder Press X 12

MOM

6 Inches x 10 IC

Flutter Kicks x 10 IC

Rosalita x 10 IC

Freddie Mercury x 12 IC

Hollywood x 10 IC (Left & Right)

BOM

COT

Name-O-Rama


Moleskin

YHC pointed out the importance of thanking Veterans on Veteran’s Day, but we must not forget to thank these men and women every chance we get.  Find an opportunity EVERYday to give thanks to someone and God.  Part of finding and showing appreciation is part of the life long fitness required by the men of F3.  Simply posting is not Fitness, but rather, seizing the opportunity to create a positive plan and executing it for the betterment of others, our families, and most importantly, God

News

Much Respect to Angus and Vila for representing F3 Chatt at the GrowRuck! 

Future opportunities for more PAX to get involved in GoRuck – Details to come.

Mr. Clean’s Exceptional Ed. Students are selling Christmas Greeting cards to any PAX interested.

Continued prayer for successful EHing and commitment from current PAX to a lifelong fitness goal.

Upcoming Qs

11/25/2017 – Landfill (Mr. Clean)

11/27/2017 – Beast Ridge (Delta)

11/28/2017 – Hill City (Steam Engine)

11/29/2017 – The Griff (Stairmaster)

11/30/2017 – Hill City (Laces Out)

Sincerely,

Mr. Clean