Baby Steps

QIC: Picasso
Date: 1/27/2018
PAX: Geek Squad, Mr. Clean, Pumpkin, Ringwald, Snipes (FNG), The Count (Respect!)
AO: The Landfill

Conditions

50 ℉

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

  • SSH x 25
  • Imperial Walkers x 15
  • High Knees x 15
  • LBAC x 15
  • Mountain Climbers x 15
  • Chinook x 15
  • SSH x 15
  • Mericans x 15
  • SSH x 25

The Thang

As celebration to a local pax and remembrance to another, the post was themed ‘Baby Steps.’ The PAX start small and build up to something difficult, all the while taking ‘Baby Steps’ to build mental strength to burst through the next hurdle.  

Mosey down the hill from the love shack.

Step 1: Infinity Planks

  • Merkins x 5 IC
  • Hold Plank x 5 seconds
  • Merkins x 6 IC
  • Hold Plank x 6 seconds
  • Merkins x 7 IC
  • Hold Plank x 7 seconds
  • Merkins x 8 IC
  • Hold Plank for 8 seconds

Step 2: Lion King Wall Sits

Desc: grab a rock, get into wall sit formation, hold rock out like baboon does with Simba from the movie ‘Lion King’

  • Lion King Wall Sit x 5 seconds IC
  • Recover
  • Lion King Wall Sit x 10 seconds IC
  • Recover
  • Lion King Wall Sit x 15 seconds IC
  • Recover
  • Lion King Wall Sit x 20 seconds IC
  • Recover

Mosey back to Love Shack

Step 3: Dips & Decline Merkins

  • Dips x 5 IC
  • Recover
  • Dips x 7 IC
  • Recover
  • Dips x 9 IC
  • Recover
  • Decline Merkins x 5 IC
  • Recover
  • Decline Merkins x 6 IC
  • Recover
  • Decline Merkins x 7 IC
  • Recover

Step 4: Indian Run

Indian Run x 3 minutes

Rinse and Repeat Steps 1 – 3 but adding more reps (mumble chatter….)

Again: Rinse and Repeat Steps 1 – 3 but adding more reps (mumble chatter…)

Burn Out Dips

  • Dips x 10 IC
  • Recover
  • Dips x 7 IC
  • Recover
  • Dips x 5 IC
  • Recover
  • Dips x 3 IC
  • Recover
  • Dips x 1 IC
  • Recover
  • Dips x 10 IC
  • Recover

10 Minutes of Molly Mary (The PAX reminded the Q very quickly this was not a rave)

  • SSH x 20 (wait how’d these get in here….?)
  • LBAC x 25 IC
  • Freddy Mercuries x 14 IC
  • American Hammer x 20
  • Big Boy Sit Ups x 15
  • Pickle Pounders x 15 
  • Reverse Pickle Pounders x 25
  • Plank x 25 seconds
  • Merkins x 20
  • LBAC x 25 IC

Moleskin

Tackling ambiguous and seemingly grande situations can be extremely daunting and terrifying. The unknown is a scary place but it becomes less scary when we take baby steps. Whether that unknown is the birth of a new born child, the path ahead after losing one, or even starting something new, we benefit from taking one step forward at a time. Taking baby steps will make goals more realistic, help us get through a tough time, help us break down big barriers and in the end, get lead us on to the journey we are meant to be on. We can tackle anything….but taking baby steps makes it a lot more manageable.

News

Chattanooga Marathon Relay – 2/4/2016 – 2 Teams already committed

Go Ruck Tough  -8/17/18 – 7 HIM already committed

Tough Mudder – 9/15/18

Upcoming Q’s

01/29/2018 – Best In Show’s VQ (Beast Ridge)