QIC: NordicTrack
Date: 10/22/2020
PAX: Snow Patrol, Coldplay, Dundee, Ducktales, Roomba, Radiohead, Friar Tuck
AO: The Huey
Conditions
61, foggy.
COP
Drop the coupons at the picnic tables. Do a few laps with some exercises mixed in.
The Thang
Do as a team. Coupon needed. Switch at 1/10 the total reps needed. Only the P1 exercises count. The P2 exercises are in lieu of running.
Lazy Dora 2400
| P1 | P2 |
| 200 Merkins | Toe Merkins |
| 200 Freddie Mercury’s (each left) | Little Baby Arm Circles |
| 200 Overhead Press | Pickle Pointers |
| 200 BBS | High Plank |
| 100 Decline Merkins | Dips |
| 200 Leg Lifts | Low Plank |
| 200 Squats (with coupon) | Leg lift hold at 6″ |
| 200 Bent Over Rows | Imperial Walkers |
| 200 Curls | Pickle Pounders |
| 200 Shoulder Taps (each left) | Supermans |
| 100 Burpees | Moracan Night Club |
| 200 Monkey Humpers | Side Straddle Hops |
COT
Concept taken from Freed to Lead:
As men when we become adults we forget how to make friends. Most men that I know have very few close, male friends (if any). Having another man to confide in, to share in “the struggle” we call life is needed. This was one of the foundational reasons that F3 became so popular. The friends you have are like a target. The closer to the center, the smaller the number of friends, but the closer those friends are. Many of us have friends in the outer rings. Our co-workers, our neighbors, etc. I encourage you to review your friends. If you do not have anyone in the inner circle, make a conscious effort to build them. F3 is a good place to start, but any area of your life can be a good place to look.