The Warm Up

QIC: Angus
Date: 03/08/2018
PAX: Whittler, Wort, Ringwald, Ohms, Sundance, Laces-out, Candu, The Count, FNG Scott Schindler aka Speed Bump, FNG Tyler Klaver aka Gilligan, Picasso, Fissure
AO: Hill City

Conditions

34˚ – No Wind – Humid – Wet – Closed out with snow flurries


Every man showed up expecting @villa3118 to be on Q but due to unexpected circumstances YHC took over. This is a part of what it means to be an AOQ.

There was a bit of a buzz in the air this morning as the cars just kept rolling in — one pax after another showed up. We had two new faces — Scott Schindler and Tayler Klaver. These guys looked revved up and ready to go.

The Warm Up

Quick Capri-lap before we really get things started

Round 1 – At the base of Mt. Midoriyama

SSH x 20
Finkle Swings x 15
SSH x 20
IW x 15

Mosey over to Mean Mug

Round 2 – In the parking lot of The Knitting Mill

SSH x 20
High Knees x 15
SSH x 20
Wide High Knees x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15

Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot

Round 3 – Infinite Plank

Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Peter Parker x 10

Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot

Round 4 – Shoulder Blasters

Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Mountain Climbers x 10
Cherry Pickers x 10
Shoulder Press x 10

Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot

Round 5 – Pull ups and Rocks

Break up into two groups. 1 for rocks and 1 for pull ups and alternate between the two stations.

Curls x 10
Pull ups x 10
Overhead Press x 10
Pull ups x 10
Bent Row x 10

Rinse and Repeat

Curls x 5
Pull ups x 5
Overhead Press x 5
Pull ups x 5
Bent Row x 5

Head back to the Loveshack

MOM

Flutter Kick x 15
Rosalita x 15
Flutter Kick x 15
Hello Dolly x 15
Flutter Kick x 15
American Hammer x 15
Flutter Kick x 15
Leg Climbers x 15
Flutter Kick x 15
Heel Grabber x 15


Moleskin

What is the Mission of F3?
Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 

What is F3 creedo?
Leave no man behind. Leave no man where you found him. 

 

It’s important to know our mission. Why are we here? Why do we do what we do?