QIC: threeskin
Date: 07/15/2019
PAX: Bernie, BMX, Early Bird, FastLane, Home Alone, Mayhem, Oiler, Peanuts, Sidekick, Sparky, Swamp Donkey
AO: Beast Ridge
Conditions
So Humid… sooooo humid….
COP
Threeskin Warm Up: SSH Heavy, not a burpee in sight.
SSHs x 10 IC
Forward Fold – Silent Cadence
SSHs x 10 IC
Good Mornings x 10 IC
SSHs x 10 IC
Willie Mays Hays x 10 IC
SSHs x 10 IC
Little Baby Arm Circles x 10 IC
SSHs x 10 IC
Reverse Little Baby Arm Circles x 10 IC
SSHs x 10 IC
Military Press x 10 IC
Mosey to Playground
The Thang
This is a beast, keep it simple.
Upper and Lower Body Round 1:
Grab a partner: 3 sets of 10 in rotating fashion
Rows/Curls/Knees to Chest
Air Squats/Lunges/Imperial Walkers
Mosey to the famous Sidekick field
Upper and Lower Body Round 2:
Grab a partner: 3 sets in rotating fashion – alternate full and half field
In the pavilion: do slow merkins
On the field: run
Upper and Lower Body Round 3:
Grab a partner: 3 sets in rotating fashion
In the pavilion: do incline merkins
On the field: skip, when you reach the end, run back
Mosey Back to parking lot.
COT
Counterama yep
Namerama yep
Announcearama sure
Ball Of Man. uh huh
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Be the Bigger Man: find a place to plug and contribute.
What is your passion? What is your skill set?
Part of F3 is the organic nature and decentralized organization, this means your are just as important as the guy next to your. You can contribute just as much and have just as much effect. Man up, show up, level up.
Moleskin
someone forgot to turn the dehumidifier on
La Quinta is not 5 stars
the border war for beast ridge continues!
News