QIC: Mr. Clean
PAX: Ohms & Sidekick
AO: The Griff
59 degrees. Cloudy. Amazing early morning spring weather!
We are all Qs…push it but don’t hurt it
SSH x 20 IC
Cherry Pickers x 20 IC
BAC/Reverse x 20 IC
SSH x 20 IC
Plank x 20 IC
Donkey Plank x 10 IC (Each Leg)
SSH x 20 IC
YHC arrived early for a little setup with VERY high hopes and prepared the first exercise for 7-9 guys. Well, audibles are quite acceptable in F3 and with the help of Sidekick, an audible was indeed called.
Bear-i-cides & Plain Ole Vanilla Suicides
Bear – i – cides – Pax carried a rock (which became two rocks after the audible) while bear crawling for 5 – 10 yard suicides.
Vanilla Suicides – Pax carried rocks for 5 – 20 yard suicides.
Pax then shifted to the swing set where we conveniently found rotors on the ground, rope attached to them which was thrown over the swing set bar…we had found ourselves a couple of lat pull-down stations, F3 style.
Lats and LaterALs
Pax did the following: Partner 1 held a squat while completing lateral raises. Partner 2 completed 3 lat pulldowns. Flapjack. Rinse and repeat 9 times for a total of 27 reps.
(Lat Pulldown Disclaimer – These were not Planet Fitness lat pull-downs but F3 style “pulldowns”. Mumblechatter was also evident as we discussed friction, rotors vs. drums, cotton vs. nylon rope, and the degree of difficulty difference between the two stations. There was also POOOSSSIBLLYYY discussion about the distinct advantage Sidekick and YHC has over Ohms for this particular activity ie..meat on dem bones)
Straight from the Lexicon with some flare. Pax moseyed over to the track at the football field.
Lap 1 – Sausage – Meat – Merkins – 20 Reps
Lap 2 – Ham – Bacon – Big Boy Sit-Ups – 20 Reps
Lap 3 – BoBerry/Cinamon – Diabetes – Dolly – 20 Reps IC
Lap 4 – Finish Strong
Mosey back to the parking lot at the playground. Pax finished with a healthy dose of Captain Planet Merkins. (Think: Shake and Bake Merkins with 3 people.)
In depth moleskin planned…audible again. Thanks to a current AOQ and possible future AOQ for knowing and Showing commitment. Ohms and Sidekick — WELL DONE!
HDHH – Clydes – Contact Whittler for details (TONIGHT)!
Possible F3 Chatt shirt orders – Please Vote on Slack Poll
Upcoming 3rd F Opportunity – Karl’s Restaurant – Friday – May 4th – more details to come
05/03/2018 – Sidekick (Hill City)
05/05/2018 – Ohms (Landfill)
05/07/2018 – Prosciutto (Beast Ridge)
05/08/2018 – Whittler (Hill City)
05/09/2018 – Picasso (The Griff)