QIC: [Snowflake]
Date: [02/08/2018]
PAX: [Laces Out, Ohms, Ringwald, Angus, Prosciutto, Whittler, Wort, Pink Eye(FNG), Sundance, Candu]
AO: [Hill City]
CONDITIONS
dry, but a cold 29 degrees.
DiISCLAIMER
PAX were told that I am not a professional nor do I own a clipboard to qualify as one. They are to modify when needed and to do their best.
Mosey to Great Hall for COP
COP
SSH x 15
Merkins x 15
SSH x 15
Sumo Squats x 15
Inch Worm x 10 OYO
Wall Sits x 15
High Knee x 15
Wide High Knee x 15
Moroccan Night Club x 15
Arm Circles x 10
Reverse Arm Circles x 10
Shoulder Press x 10
Shanook x 10
THE THANG
Mosey to the Rocks by the river where everyone found a partner and a rock.
Interval Workout:
One Partner would do an exercise with the rock, while the other would SSH. Each exercise would last for 30 seconds with the PAX doing as many reps as possible. There was then a 10 seconds break where they would swap. After the PAX completed 3 sets of each, they rotated to the new exercise.
1st Rotation- Curls and SSH
2nd Rotation- Overhead Press and SSH
3rd Rotation- Elf on a Shelf and SSH
4th Rotation- Bent over Row and SSH
5th Rotation- Curl to Overhead press and SSH
6th Rotation- Half Curl and SSH
PAX worked hard for the 30 seconds, noting that we could do anything for 30 seconds. We completed 5 rotations and then for the sake of time, we moved on to the next piece of the workout
Coupon Brigade
PAX formed a line standing shoulder to shoulder with the 2 PAX on the end each holding a coupon. PAX began to pass the coupon to the person next to then sending it down the line. Once a PAX passed the 2nd coupon, they would run to the end of the line to keep the coupons moving. After 3 minutes, we stopped and turned back, passing the coupons the opposite direction.
Mosey back to the Love Shack, stopping at Mount Midoriyama. PAX then jailbreak back to the Love Shack.
MARY
Freddie Mercury x 10
Reverse Freddie Mercury x 10
LBC x 10
COT
Count-o-rama
Name-o-rama
Moleskin:
There are many things in life that make us as men worry. Whether it be work, wife, kids, many things bring on stress and pressure to our life. I know that this past year was a tough one for me with moving, having a new baby, and starting a new job. It has not been the easiest year of my life, but I did always have someone to count on.
Philippians 4:6-7 says “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
We can always go to God for help in these times. We are told not to try and go through them alone, but to ask God to help us, and we are promised that He will. Jesus loves us all, and promises to be with all of those that will ask.
Thank you men for helping make me better. You have made an impact in my life. I enjoy being a part of F3 with all of you.
Fitness + Fellowship + Faith