QIC: Whittler
Date: 09/17/2019
PAX: Prosciutto, Fissure, Money Ball, Blindside, Laces Out, John Doe, Burrito, Shredder, Iron Butt, FNG-Coypu, FNG-Gusher, FNG-Slater, FNG-Parlay, FNG-Homer
AO: Smackdown
Conditions
Nothing beats the fresh mountain air
COP
Thorough disclaimer given before a mosey on the track with jog, skip, and Bernie
SSH x 25
Egyptians
Arm Circles
Forward Fold
Heel Stretch
Windmill
3rd Grade Exercises
SSH fast x 25
Ape walk
The Thang
Mosey over to the bleachers
The Smackdown
Station 1 (Bleachers) – Box jump, step up, toe merkins x 10
Mosey to end zone
Station 2 – V-ups, LBCs, flutter kicks x 20
Station 3 (Bleachers) – Incline merkins, dips, alternating arms x 30
Station 4 – Burpees, Bonnie Blairs, Squat Jumps
Repeat Stations 1, 2, 3
Box jump suicides with squats x 2 rounds
Mini-Dora
50 merkins
100 squats
Partner 2 run
Cool down mosey lap
COT
The Second F of F3 is fellowship, also known as the “Glue”. As we discussed last week, the first F (Fitness) is the magnet that brings us in but the second F is the glue that forms those “sticky” relationships that men need but so many are missing. Most men have voids in their lives because they lack the strong male relationships that helps fight off Sad Clown. When men endure something difficult together, that sticky bond becomes even stronger. By forging these strong bonds, men develop a network of guys that will be there during the tough times. In the almost two years I have been doing F3, these bonds have dramatically changed my life in a positive way. Having that “sticky” network of close friends makes me a better man.
Moleskin
Burrito complained. A lot. But then complimented the Q
News
IronPax week 3 – check your channel to find locations