QIC: Ohms
Date: 11/15/2017
PAX: Banjo, Laces Out (Respect), Mr. Clean, Picasso, Snowflake, Stairmaster,
AO: The Griff (Vendergriff Park)Conditions
Brrrrr….it’s cold in here…there must be some Burpees in the Atmosphere! 32 deg F, dark, and a slight breeze.
The Disclaimer
The disclaimer was given swiftly and to the point….this is F3 (Fitness, Fellowship, & Faith), we are not professionals, we are here to get nice bodies, enjoy quality bro time, while simultaneously having fun. The exercises today may be difficult and if you need to modify then feel no shame in doing so. If you are to get injured, we will find a way to get you the help that is needed.
COP
– SSH x 25 IC
– Cotton Picker x 15 IC
– Imperial Walkers x 15 IC
– Windmills x 15 IC
– Infiniti Plank (Merkins, Alternating Shoulder Taps, Peter Parkers, Mountain Climbers, Merkins) : All exercises are done in the plank position with no breaks in between…do NOT get out of that plank!….10 reps per exercise
– LAC x 12 IC
– Reverse LAC x 12 IC
– MNC x 12 IC
– Chinooks x 12 IC
– Shoulder Press x 12 IC
The Thang
The G.R.I.F.F
- G: Gorilla Humpers x 25 IC
- R: Rapid Fire Rock Circuit
- (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 5
- Suicides
- (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 4
- Suicides
- (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 3
- Suicides
- (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 2
- Suicides
- (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 1
- I: Indian Runs around the track and across the road to the parking lot of the base of the Hixson Hill.
- F: Forest to the Sea
- Crab Walk 20 yards → 5 Burpees →Bear Crawl up the Hill → Mosey back
- Crab Walk 20 yards → 4 Burpees →Bear Crawl up the Hill → Mosey back
- Crab Walk 20 yards → 3 Burpees →Bear Crawl up the Hill → Mosey back
- Crab Walk 20 yards → 2 Burpees →Bear Crawl up the Hill → Mosey back
- Crab Walk 20 yards → 1 Burpees →Bear Crawl up the Hill → Mosey back
- F: Five Minutes of Mary
- Asheville Abs
- Freddie Mercury x 15 IC
- LBC’s x 15 IC
- Pickle Pounders x 15 IC
- Plank x 15 IC
- Dying Cockroach x 15 IC
- Flutter Kicks x 15 IC
- Plank x 15 IC
Moleskin
Dedication: This morning YHC wanted to give a shoutout to the brothers that are dedicated to getting better. Our brother Laces Out went through some hard times this past week, but despite all of his hardships he was back out in the gloom. It takes dedication to and hard work to constantly improve…be all in or get all out, there is no halfway!
News
GrowRuck 2017 this Saturday (11/18/2017)…be sure to be at the Dreadmill at 0700 for an awesome beatdown by the founder sod F3 Dredd and OBT.