QIC: Angus
Date: 03/08/2018
PAX: Whittler, Wort, Ringwald, Ohms, Sundance, Laces Out, Candu, The Count, FNG-Speed Bump, FNG-Gilligan, Picasso, Fissure
AO: Hill City
Conditions
34˚ – No Wind – Humid – Wet – Closed out with snow flurries
Every man showed up expecting @villa3118 to be on Q but due to unexpected circumstances YHC took over. This is a part of what it means to be an AOQ.
There was a bit of a buzz in the air this morning as the cars just kept rolling in — one pax after another showed up. We had two new faces. These guys looked revved up and ready to go.
The Warm Up
Quick Capri-lap before we really get things started
Round 1 – At the base of Mt. Midoriyama
SSH x 20
Finkle Swings x 15
SSH x 20
IW x 15
Mosey over to Mean Mug
Round 2 – In the parking lot of The Knitting Mill
SSH x 20
High Knees x 15
SSH x 20
Wide High Knees x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 3 – Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Peter Parker x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 4 – Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Mountain Climbers x 10
Cherry Pickers x 10
Shoulder Press x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 5 – Pull ups and Rocks
Break up into two groups. 1 for rocks and 1 for pull ups and alternate between the two stations.
Curls x 10
Pull ups x 10
Overhead Press x 10
Pull ups x 10
Bent Row x 10
Rinse and Repeat
Curls x 5
Pull ups x 5
Overhead Press x 5
Pull ups x 5
Bent Row x 5
Head back to the Loveshack
MOM
Flutter Kick x 15
Rosalita x 15
Flutter Kick x 15
Hello Dolly x 15
Flutter Kick x 15
American Hammer x 15
Flutter Kick x 15
Leg Climbers x 15
Flutter Kick x 15
Heel Grabber x 15
Moleskin
What is the Mission of F3?
Plant, Grow, Serve small workout groups for the invigoration of male community leadership.
What is F3 credo?
Leave no man behind. Leave no man where you found him.
—
It’s important to know our mission. Why are we here? Why do we do what we do?