QIC: Speed Bump
Date: 10/24/2018
PAX: Fast Lane, Flemish, High Tops, Jabooti, Peanuts, Sidekick, Speed Bump
AO: Beast Ridge
Clear, cold with wet grass
It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car.
COP
The PAX moseyed around the concrete loop a ways, completed several warm up exercises at various intervals:
- Alabama Ass Kickers
- High Knees
- Side squats
- Side Straddle Hops
- Good Mornings
- Plank
- Plank jacks
- Side Straddle Hops
The Thang
Four Corners – goal is to use the whole field, including the hill near the parking lot and the bleachers.
- Name of the game is four corners, with each corner of the soccer field representing a different exercise, with a short pause at the bleachers. Each exercise should be done in cadence unless otherwise stated.
- First corner → Lunges, 10 each leg, 20 on second go round
- Second corner → Burpees, 10 OYO, 15 OYO on second go round
- Bleachers → Dips 25, incline merkins 15, Box Jumps 10 OYO; Dips 35, incline merkins 25, Box Jumps 20 OYO second time
- Third Corner → Squats, 20 in cadence, 30 on second go round
- Fourth Corner → Sprint across the field and back or monkey humpers x 15
- Bear Crawl up the hill, crab crawl down the hill (Bernie Sanders up and Jog down on second go round)
The Pax completed two full rounds of Four Corners, with a third shortened version at the end of the Thang.
The following Mary exercises were then completed in the parking lot:
- American Hammers IC
- Michael Phelps IC
- Xs and Os IC
- 6”s IC
- Freddy Mercury IC
- LBCs IC
- Big Boy situps IC
COT
Humility → in my marriage, I always want my wife to be the first one to say she is sorry after we fight. Leadership, though, seems to mean that I set forth an example of humility, being willing to take a dose of humble pie and acknowledge my error. Set that example today.
Moleskin
The PAX complained to no end about their wet feet, and everyone loved the crab crawls down the hill.