Making S.H.I.I.T. Fun

QIC: Whittler
Date: 10/02/2018
PAX: Candu, Carebear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, V squared
AO: Hill City

Conditions

A crisp 71 degrees with a slight hint of BO

The Disclaimer

I am not a professional.  This workout was put together last minute so excuse the disorganization.


COP

All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.

SSH slow x 20

Good Mornings x 15

Cotton Pickers x 15

Windmills x 15

Willie Mays Hays x 16

Arm circles both directions x 15

SSH medium speed x 20

Plank x 10

Plank Jack x 10

Finkle Swings x 15 each leg

Toe Squats x 10

SSH fast x 15

The Thang

The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
Super High Intensity Interval Training (S.H.I.I.T)
The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.

Burpees

Curls

Flutter kicks

SSH

Overhead Press

Body Builders

Merkins

Up downs

Freddie Mercury

Shoulder taps

Side Shuffle

Real Deal Holyfield

BBS with the rock

Suicides

The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino

MoM

LBC x 15

Pretzel crunch x 15 each way

Heel touches


COT

I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.

Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.


 


News

Training Day with F3 Nashville October 13

Two year anniversary/Cleveland Launch November 17

Upcoming Qs

Mr Clean returns to Qing on Saturday at the Landfill!