QIC: Picasso
Date: 1/27/2018
PAX: Geek Squad, Mr. Clean, Pumpkin, Ringwald, FNG-Snipes, The Count (Respect!)
AO: The Landfill
Conditions
50 ℉
The Disclaimer
F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.
COP
- SSH x 25
- Imperial Walkers x 15
- High Knees x 15
- LBAC x 15
- Mountain Climbers x 15
- Chinook x 15
- SSH x 15
- Mericans x 15
- SSH x 25
The Thang
As celebration to a local pax and remembrance to another, the post was themed ‘Baby Steps.’ The PAX start small and build up to something difficult, all the while taking ‘Baby Steps’ to build mental strength to burst through the next hurdle.
Mosey down the hill from the love shack.
Step 1: Infinity Planks
- Merkins x 5 IC
- Hold Plank x 5 seconds
- Merkins x 6 IC
- Hold Plank x 6 seconds
- Merkins x 7 IC
- Hold Plank x 7 seconds
- Merkins x 8 IC
- Hold Plank for 8 seconds
Step 2: Lion King Wall Sits
Desc: grab a rock, get into wall sit formation, hold rock out like baboon does with Simba from the movie ‘Lion King’
- Lion King Wall Sit x 5 seconds IC
- Recover
- Lion King Wall Sit x 10 seconds IC
- Recover
- Lion King Wall Sit x 15 seconds IC
- Recover
- Lion King Wall Sit x 20 seconds IC
- Recover
Mosey back to Love Shack
Step 3: Dips & Decline Merkins
- Dips x 5 IC
- Recover
- Dips x 7 IC
- Recover
- Dips x 9 IC
- Recover
- Decline Merkins x 5 IC
- Recover
- Decline Merkins x 6 IC
- Recover
- Decline Merkins x 7 IC
- Recover
Step 4: Indian Run
Indian Run x 3 minutes
Rinse and Repeat Steps 1 – 3 but adding more reps (mumble chatter….)
Again: Rinse and Repeat Steps 1 – 3 but adding more reps (mumble chatter…)
Burn Out Dips
- Dips x 10 IC
- Recover
- Dips x 7 IC
- Recover
- Dips x 5 IC
- Recover
- Dips x 3 IC
- Recover
- Dips x 1 IC
- Recover
- Dips x 10 IC
- Recover
10 Minutes of Molly Mary (The PAX reminded the Q very quickly this was not a rave)
- SSH x 20 (wait how’d these get in here….?)
- LBAC x 25 IC
- Freddy Mercuries x 14 IC
- American Hammer x 20
- Big Boy Sit Ups x 15
- Pickle Pounders x 15
- Reverse Pickle Pounders x 25
- Plank x 25 seconds
- Merkins x 20
- LBAC x 25 IC
Moleskin
Tackling ambiguous and seemingly grande situations can be extremely daunting and terrifying. The unknown is a scary place but it becomes less scary when we take baby steps. Whether that unknown is the birth of a new born child, the path ahead after losing one, or even starting something new, we benefit from taking one step forward at a time. Taking baby steps will make goals more realistic, help us get through a tough time, help us break down big barriers and in the end, get lead us on to the journey we are meant to be on. We can tackle anything….but taking baby steps makes it a lot more manageable.
News
Chattanooga Marathon Relay – 2/4/2016 – 2 Teams already committed
Go Ruck Tough -8/17/18 – 7 HIM already committed
Tough Mudder – 9/15/18
Upcoming Q’s
01/29/2018 – Best In Show’s VQ (Beast Ridge)