QIC: Speed Bump
Date: 09/18/2018
PAX:
AO: Hill City
Cool, almost Fall like, <70 degrees
It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.
COP
Side Straddle Hops IC X15
BROGA – Forward Fold – Pike – Up Dog – Plank – Right hand up – Plank – Left hand up,
Superman X3
Left lean and Right Lean
Seal Jacks IC x12
3rd Grade exercises ICX12
Mercans ICX12, SSH ICX15
The Thang
Mosey up to the bridge of death (a.k.a., the walking bridge)
Start on Frazier side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run.
- Burpee x 5
- Lunge x 10 (each leg)
- Imperial walker x 20 IC (start slow, halfway through speed up)
- Slow Merkins x 10
- 15 Plank Jacks
- 20 Air Squats
Upon completion of the first bridge run 30 Side Straddle Hops. Start on Ice Cream Show side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run.
- Burpee x 10
- Lunge x 10 (each leg)
- Imperial walker x 40 IC (start slow, halfway through speed up)
- Merkins x 20
- 30 Plank Jacks
- 40 Air Squats
Mary:
- Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutter kicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…
- American Hammers
COT
Today, your word of the day is honesty. This one is tough for me because I have grown up about as insecure as you could imagine. I lived behind lies from my earliest memories, and struggled to let people in by being honest with them. Start simple. If you are pumped about your job, tell your boss how grateful you are. If you are feeling weary, thin, beat down by the punches of daily life, tell your wife, tell your friend, tell a fellow F3 brother. If you are worried about what’s coming down the road, open up. If you can’t wait for what’s next, share so we can celebrate with you.
Whether you believe it or not, we live in a culture that denigrates men who share with others. Understand that most guys out here, even, aren’t used to living in and around other men who are honest about what life is tossing at them today, this week, this year. Whether your life is full of joy or sorrow, talk about it, share it with the people around you.
Moleskin
The PAX LOVES running the bridge, especially Prosciutto.
News
Convergence on October 13 with Nashville F3. Mark your calendars!