Posted on by f3uturn

BLADES of the Huey

QIC: u-turn

Date: 10/14/2019

PAX: Threeskin, Red Tees, Fissure, Milkman, Couch Potato, Truck Yeah, Hasbro, Snowflake, Loan Shark, Radiohead, Ducktales 

AO: The Huey

Conditions

First chilly workout of the season, a crisp 46 degrees

COP

  1. SSH x25 IC
  2. Willie Mays Hayes x15 IC (Starting to the left!)
  3. Windmills x15 IC
  4. Little Baby Arm Circles
    • Forward x20 IC
    • Reverse x20 IC
    • Cherry Pickers x20 IC
    • Shoulder Press x20 IC
  5. SSH x25 IC

The Thang

Acronyms are the coolest!  Shout-out to Laces Out for Q’ing the original thang this work out is modeled after, BLIMPS.

B-L-A-D-E-S of the Huey

  • Mosey 200 meters around the track between each exercise.
  • Rinse and repeat x2 or x3 as time permits.
    1. Burpees x10 OYO
    2. Lunges x5 per leg OYO
      • Couch Potato style
        • To the side
        • 45 degrees
        • Forward
    3. Alternating Shoulder Taps x20 IC
    4. Dry Docks (Carolina style) x15 IC
    5. Eleven 1×10, 2×9, 3×8, etc.  OYO
      • Squats
      • Plank Jacks
    6. SSH x20 IC
  2.  

Mary

  1. LBCs x20 IC
  2. Leg Lifts x10 IC
  3. Freddie Mercury x15 IC
  4. Burpees x10 OYO
  5. Plank – hold for 1 minute
  6. Plank with alternating knee raise
  7. American Hammer x15 IC

COT

Talked about the different styles of leadership:

    • Lead by what we say, the direction we give, the decisions we make that impact those around us
    • Lead by what we do, servant leadership, setting the example

We typically default to the lead by what we say style and often forget to set the example.  The challenge is to remember the servant leadership style as we go about our day as it relates to our co-workers, employees, spouse, and family.

News

F3 Dads – Saturday, October 19th at Landfill, 0700 – 0800

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