QIC: Picasso
Date: 10/09/2018
PAX: Ohms, Ringwald, Laces Out, Early Bird, Care Bear, VSquared, Free Candy, The Count, Fabio, Moondance, Candu, Gamecock, Flemish, Steam Engine, Two By, Freefall, Deep End, FNG (Unknown)
AO: Hill City (Renaissance Park)
Conditions: 70 deg. F
I am not a professional, but I am wiser than I was a year ago. Here is some advice, choose to listen to it or not.
WARM-UP:
Great Hall
– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
THE THANG:
Circuit #1 (Track 1 – Mt. Midoriyama)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl Up Mt. Midoriyama
Step 3: Merkins x 10 At Top
Step 4: Run Down Mt. Midoriyama
Step 5: LBC x 10
Step 6: Sprint up and down Mt. Midoriyama
Rinse and Repeat all Steps x 3
Circuit #2 (Track 2 – Swampy Steps)
Start at the bottom of the Concrete Stairs (where the swamp thang lives)
Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Sprint up and down Mt. Midoriyama
Step 4: Dips x 10
MARY
– X’s & O’s
– Flutter Kicks x 25 IC
COT
What 1 Year of F3 Has Taught Me.
A lot these items below are true elsewhere but certainly apply to F3. The items are also not the extensive list on lessons learned from a year of F3.
- Waking up early is the hardest part, but I’ve never regretted it
- Exercise definitely makes me a better person
- Diversity is always better than Inclusivity
- Your body is only as strong as your mind….most of the time
- Sharing a goal with a common group of people builds a solid network
- Solidarity can be good, loneliness is not
- It’s always better to have a plan and it change than to have no plan at all.
- It is really hard to keep a routine, but it helps if the burden of the routine is minimized
- Things are not always perfect…and that is ok
- Splashing merlot, like farting during Flutter kicks, is always funny
Countorama
Nameorama
BOM
Sincerely,
Picasso