CH CH CH CHANGES..,

 


 

QIC: Best In Show
Date: 7/28/2018

PAX: Back Pew, Choir Boy (fng), Dirty Laundry, Free Candy, Mr. Clean, Picasso, Sundance, Three Skin, V  Squared, Whittler
AO: The Landfill

Conditions

70 degrees with the full moon still hanging in the sky

The Disclaimer

Given with clarity  You are here of your own free will to get better. I am NOT a professional.

 


Warm up

x15

SSH

3rd Grade

HIGH KNEES

SSH

FIRE HYDRANTS

SSH

IMPERIAL WALKERS

MTN CLIMBERS

SSH

PLANK

ST BERNARD SQUATS

 

The Thang

Being I took this Q on short notice to help a brother out, decided cardio would be the plan.

Mosey down to middle earth parking lot and circled up the pax and repeated the warm up in reverse order. Followed by a mosey to the bottom of the hill and back up to the dog park shelter.

At the shelter we partnered up;

Pax 1- wall sits w/ Joe Frazier

Pax 2- Quick Feet

Switch and then

Pax 1-wall sits w/shoulder press

Pax 2-Quick Feet

switch and then

QF/ LBAC

QF/RLBAC

QF/PLANK

QF/MERKIN

See what I did there?

time for more running up the hill to finish up the festivities with a

LAZY DORA that consisted of;

100 Merkins

200 Flutter Kicks

300 Squats

Called time


COT

“Change is hard at first, messy in the middle but beautiful in the end”

We are all changed by our experience with F3. Most are changed physically, some spiritually and others personally. But we are all changed

it may be messy at first (and painful sometimes!), but at the end we are changed for the better.


Moleskin

A big part of F3 is the brotherhood. And brothers help each other. I was asked to take this Q on short notice and I could have very easily said no. But I realized that this is part of our brotherhood, a brother needed help and came to me. That is the part of F3 that has had the best impact on me beyond the physical aspect. To be involved with this group of men has been a great experience for me and will continue to be. I was an honor to lead on this day.


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