QIC: threeskin
Date: 12/10/2020
PAX: Sousa, Ramrod, SeaGull, Sunscreen, Iron Butt, Go Blue, M.I.A., Sex Wax, Oui Oui, Shawshank
AO: Legacy
Conditions
Cold, its finally winter
COP
Threeskin Special: bridge edition
SSH
Arm Circles
SSH
Merkins
SSH
Tea Pots
SSH
3rd Grade Exercises
SSH
Willie Mays Hays
SSH
Imperial Walkers
SSH
The Thang
Key to Core is Legs
Squats – AMRAP
Mosey
Bridge Lunges
Mosey
Flutter Kicks – AMRAP starts when 6 is in
Mosey
Bridge Lunges
Mosey
Squats – AMRAP starts when 6 is in
Hip Bridges – AMRAP
Mosey
Bridge Reverse Lunges
Mosey
Plank – AMRAP starts when 6 is in
Mosey
Bridge Reverse Lunges
Mosey
Hip Bridges – AMRAP starts when 6 is in
Squats – AMRAP
Mosey
Bridge Lunges
Mosey
Flutter Kicks – AMRAP starts when 6 is in
Mosey
Bridge Lunges
Mosey
Squats – AMRAP starts when 6 is in
Hip Bridges – AMRAP
Mosey
Bridge Reverse Lunges
Mosey
Plank – AMRAP starts when 6 is in
Mosey
Bridge Reverse Lunges
Mosey
Hip Bridges – AMRAP starts when 6 is in
Pickle Pointers til time.
COT
An F3 AO is where we can experience next level sharpening. The mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. The goal is to have greater accountability and responsibility for each other. Personally, I am challenged by complacency and would like a place where I can step up my game because everyone else is too. We should be thinking about playing up a level instead of falling into the trap of playing down. If we push each other we will continue to get better. This is the Legacy we want to leave.
Let’s talk about how Legacy can help us up our game.
– plan your beatdowns, run it by another PAX, the AOQ
– know your beatdown cold, be prepared, own the morning
– maximize the word
– it doesn’t end there – feedback (giving and getting)
Moleskin
Coerced M-C – so the Q made everyone do more pickle pointers
News
Toy’s For Tots!