QIC: Holy Kiss
Date: 08/04/2020
PAX: Pomade, Pediasure, Gusher, Afterbirth, Laces Out, Prosciutto, Red Raider, Pound Dog, Coypu, Old School, Natty Light
AO: Smackdown
Conditions
67 degrees and pleasant.. except for the BLIMPS
COP
Warm up lap around track
SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, 21s + 5 penalty burpees thanks to Pomade!
The Thang
Stairway to 7
Bleacher Pull Ups, Man Makers, Run around bleachers, Box Jump Bleachers to top, Squats at top, Run down bleachers and back around. Rinse and Repeat up to 7 reps. (Total 28 reps per exercise)
BLIMPS (4 stations with jailbreak between)
Round 1 “B” (Burpees x5 at each station)
Jailbreak to station 2, 3, 4
Round 2 “L” (Lunges x10 each leg each station)
Jailbreak to station 2, 3, 4
Round 3 “I” (Imperial Walkers x15 each leg each station)
Jailbreak to station 2, 3, 4
Round 4 “M” (Merkins x 20 each station)
Jailbreak to station 2, 3, 4
Round 5 “P” (Plank Jacks x25 each station)
Jailbreak to station 2, 3, 4
Round 6 “S” (Sit-Ups x30 each station)
Jailbreak to station 2, 3, 4
COT
Be your brothers keeper… Accountability is a big part of F3 and why we all keep coming back for more punishment every week. I challenge the PAX to reach out in between posts to each other to try and be more of a support system and hold each other accountable above and beyond our weekly workouts.
Iron sharpens iron, so a man sharpens the countenance of his friend– Proverbs 27:17
A friend loves at all times, and a brother is born for adversity– Proverbs 17:17