QIC: Back Pew
Date: 08/15/2019
PAX: Ringwald, Sidekick, Iron Butt, Milkman, Skitch, Blindside, Red Tees, Chief, Dirk, Uncle Fester, Curfew, Deer Jack, The Count, Candu, Peanuts, Sunburn, Hobo, Sunshine, Money Ball, FNG – Backfire, Prosciutto, Wuzntme
AO: Hill City
Conditions
Hot… Hot. No Breeze… Did I say Hot?
COP
- Warmup (Blue Rhino)
- Side Straddle X 10
- Imperial Walkers X 10
- Merkens X 10
- High Plank X 10
- Side Straddle X 10
- Warm up Run to Great Hall
- High Kick Run
- Ground Sweeps Run
- Criss Cross Run
- Great Hall Recover
- Forward Fold X 10
- Willie Mays X 10
- Windmill X 10
NO DEEP STRETCHING PROSCIUTTO & WUZNTME…. JUST ELONGATED, EXAGERATED MOVEMENT. A FORWARD FOLD IS NOT REALLY STRETCHING AND I ONLY DID WILLIE MAYS HAYS B/C I LIKE “MAJOR LEAGUE”
The Thang
- Mosey to Pyramid Steps
- Start at the bottom and box jump your way to the top rotating these 2 exercises at each step:
- Incline Merken X 5
- Squat X 5
- Go back to the bottom and box jump your way to the top rotating these 2 exercises at each step:
- Dips X 5
- Lunges X 1 (both legs = 1)
- Start at the bottom and box jump your way to the top rotating these 2 exercises at each step:
- Move to Big Hill
- Get into groups of 2
- One sprints uphill while partner does burpees at bottom. Then they switch.
- One Bernies uphill while partner does Lunges at bottom. Then they switch.
- One Bear Crawls uphill while partner does LBC’s at bottom. Then they switch.
- Repeat set if we have time…..
- Get into groups of 2
- Mosey back to Rhino and Mary if time.
COT
Ephesians 4:28, “He who steals must steal no longer; but rather he must labor, performing with his own hands what is good, so that he will have something to share with one who has need.”
Don’t just stop doing stupid things (like stealing)…. Become mature by learning to go “Above and Beyond” (Like getting a job and giving to charity).
Moleskin
I meant to say during COT how thankful I was for F3. It’s amazing that I so look forward to getting up at 5:30 (or 5:32 sometimes) to come get better with a group of men that I had never met before I started F3. Such an awesome group. Thanks for the support and the love (yeah… I said love).
News
The Boneyard has it’s inagural Friday Workout Tomorrow!!!!