QIC: Candu
Date: 07/16/2019
PAX: Deep End, Ducktales, Iron Butt (Respect x2), Lutefisk, Sunburn (Respect), Cliffhanger, Dirk, The Count (Respect x2), Milkman
AO: Boneyard
Conditions: So frickin moist, damp if you will (i know you will)
COP
SSH x 15 IC
Slow Squat x 15 IC
Finkle Swings x 10 each leg
Windmills x 10 ICn
Seal Straddle Squats x 15 IC
Merkins x 10 IC
Carolina Dry Docks x 10 IC
Monkey Humpers x 10 IC
Mtn Climbers x 10 IC
The Thang – Foundational Form
5 Each of everythang
Form Form Form– Deep, Down, Controlled, Thoughtful, Precise, Intentional
No leverage, no body weight, no momentum
2 Groups – Upper Body & Lower Body
Upper Body – Chin-ups, Dips, Inverted Rows, Pull-Ups, Kerlina Dry Docks
Lower Body – Deep Assisted Squats, Spilt Leg Lunges, Balance Squats, Leg Raises, Jump Squats
10 each kinda guy? Tough, hold the 5th until failure
Complete all upper, lap, complete lower, lap
Need to modify> Modify intentionally, focusing on getting where you need to be to accomplish the desired move with enough assistance to execute the desired move with purpose and control
Next Round – 3 each
Next Round – 1 each – slow as you can go
COT
Jesus Is Calling – Self Pity is a Slimy, bottomless pit
Candu’s interpretation: Headed towards the slope? Come to F3 more. Feeling low? Tell a F3 confidant. Then come to F3 more. Things not going your way? Come to F3 more. Things going your way? Come to F3 more and share your positive energy!!!
Moleskin
You’re always supposed to focus on form!!! – The Count
Deep End came out of the depths to be with us, opened up a lil bit, & used F3 to spring his way into a big personal day. Proud of him. Look forward to more consistency outta him.
News
Nah