QIC: Holy Kiss
Date: 11/05/2020
PAX: Pomade, Pediasure, Recycle, NordicTrack, Tonka (FNG), Friday, Mr. Clean, Jenny Craig, Snow Patrol, Afterbirth, Joanna, Ashley Madison, Prosciutto, Red Raider, Pound Dog, Old School, Jorts, Lookout, Burrito, Whittler
AO: Smackdown
Conditions
Cool 43 degrees in the gloom
COP
Warm up lap around track
SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, Imperial Walkers X 20, SSH X 20
The Thang
In honor of my 1 year F3 Anniversary, this was a repeat of my first post courtesy of WazntMe
Stairway to 7 on the bleachers
Decline Dive Bombers – 1
Climb stairs
Dips – 6
Continue until numbers are flipped
Power Trio Dora
Mosey to middle of the field – hey cool, some cinderblocks.
Count off in to 4 groups
Man 1: Run a lap around the track
Man 2: Bear Crawl to the uprights and back
Man 3: 20 block squats, 10 manmakers, 5 John McCains
Rotate once Man 1 returns.
First Intermission:
Mosey to the gym wall
Airchair and pass a coupon back and forth.
2nd pax in line drops for 5 merkins while pax before him holds block straight out. Pass block down and back
Power Trio Dora
Man 1: Run a lap around the track
Man 2: High Knees to the uprights and back
Man 3: 20 goblet squats, 10 manmakers, 5 John McCains
Circle up in the middle of the field for Mary
Flutter Kicks X 20 IC
LBCs X 20 IC
Heel Touches X 20 IC
Wild Card Ab Exercise: Burrito- Army Rope Climb
Wild Card Ab Exercise: Recycle- Freddie Mercury
Wild Card Ab Exercise: Lookout- High Dollies
COT
Discussed what F3 has meant to me. Started with me wanting to be more active and get in shape. F3 has become much more. Developed many friendships and a support group. With 2020 being such a crazy and unpredictable year, F3 has been the one thing that has remained consistent and that is in my control. No matter what is going on in the world around us in our personal lives, this group of men comes together every week and goes through the same beatdown together.
We may have all come on different ships, but we’re in the same boat now. – Dr. Martin Luther King Jr.