Leg Loops

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)