QIC: Picasso
Date: 12/28/2017
PAX: Banjo, Best In Show (Respect!), Laces Out (Respect!), Mr. Clean, Ohms, Prosciutto, Ringwald, S.S. Minnow (Respect! – Nomad), Sundance, Whittler, Wort
AO: Hill City
Conditions
We might as well brought swim trunks and sun tan lotion on this 25 ℉ clear morning.
The Disclaimer
Signed, sealed, delivered
COP
SSH x 15 IC
Mountain Climbers x 15 IC
SSH x 15 IC
LBAC x 15 IC
Reverse LBAC x 15 IC
SSH x 15 IC
The Thang
While each AO has its own beauty, the Hill City AO is my favorite AO, hands down. It has the right mix of obstacles, hills, bridges and objects to let creativity flow. Like my Blue Period during the time frame of 1900 – 1904, Hill City brings out the best of my creativity.
Game of Thrones is a very popular book series, as well as, TV Series. The Thang this morning was based off of the GoT series in a production called “Gains of Thrones”. Let’s get to it.
The Mountain (the hill kids slide down?…we need an official F3 name)
- Sprint up the Mountain
- Sprint back down the Mountain
- Partner up for back-to-back squats. Hold 5 seconds
- Rinse and Repeat x 2
The Twins Crossing (Market Street Bridge)
- White Walkers x 200 yards (walking calf raises)
- Sprint to the end of Twins Crossing
Kings Landing (Ross’s Landing)
- Under the Bar pull ups x 15
- Partner up for Planks and Mericans. One partner holds plank, the other partner does 10 mericans while resting his feet on the planksman back.
- Dragon Holds (superman holds) x 15 seconds
The Night’s Watch (Hunter Museum)
- Pendulum Lunges x 15
- Pendulum Lunges x 15
The Long Bridge (Walnut Street Bridge)
- Sprint entirety of the Long Bridge
The Iron Throne (The Great Hall)
- Partner up for Wall Sits with Dips x 10. One partner wall sits, while the other uses his partners knees to perform dips. Swap!
- Wall Planks x 15 seconds
- Wall Sits x 15 seconds
IRON THRONE HAS BEEN CONQUERED BY HOUSE F3!!!
Back to House F3 (Home Base)
Moleskin
LittleFinger provided us with the word this morning.
“Everyone dies sooner or later. Don’t worry about your death. Worry about your life. Take charge of your life, for as long as it lasts.”
You can’t change things that are out of your control, but you can change how you will act today. Make today the best it can be, be in the present and focus on those tasks.