QIC: Fissure
Date: 04/25/2018
PAX: Angus, Mr. Clean, Speed Bump, Whittler
AO: The Griff
Conditions
57°, Cloudy, felt like 57°, Humidity 79%, Wind 4 mph WNW
The Disclaimer
This is F3. I’m not a professional. Push yourself. Don’t hurt yourself.
COP
- Mosey 1 lap
- SSH x 20 IC
- Toe Merkins on the curb x 10 IC
- Imperial Walkers x 20 IC
- SSH x 20 IC
- Toe Merkins on flat earth x 10 IC
- High Knees x 20 IC
- SSH x 20 IC
- Mosey 1 lap
The Thang
Leg Loops
Loop 1, Slow n Low Squats x 10 (together) every quarter lap of the playground loop, lunge in between
Loop 2, Jump Squats x 10 every quarter loop, reverse lunge in between
Loop 3, Regular Squats x 15 every quarter loop, run in between
8-count Body Builders x 10
Flutterkicks x 20 IC, American Hammers x 15 IC, 8-count body builders x 5
Flutterkicks x 15 IC, American Hammers x 10 IC, 8-count body builders x 5
Flutterkicks x 10 IC, American Hammers x 10 IC
Run 3 loops at easy pace, Run 1 loop fast(er)
Moleskin
One of the PAX pointed out that YHC was the oldest of the 5 HIM gathered. So, that’s great.
Also great was the halitosis discussion — some mighty ripe breath in the gloom this morning.
We closed with a 3rd F discussion. F3 is unique in that it encourages and embraces faith but does not prescribe any faith in particular. I’d encourage anyone interested to check out the Qsource for great material. https://f3nation.com/category/q/
This was especially relevant to the 3rd F: https://f3nation.com/2018/04/02/study-q1-11/
News
FBC @ Longhorn at 6am. Run/Ruck opportunity prior so consult Fellowship channel on Slack
Upcoming Qs
Thursday – Angus (Hill City)
Saturday – Ohms (Landfill)