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Fail Forward

QIC: Flemish
Date: 10/23/2018
PAX: Candu, Care Bear, Fabio, Flemish, Gamecock, Goose, High Tops, Laces Out, FNG-Nelson, Ohms, Peanuts, Ringwald,  Prosciutto, Speed Bump, Threeskin, Whittler
AO: Hill City

Conditions: Cool, a nice 48 degrees.

The Disclaimer:

  • This is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

COP

SSH x 20
Cherry pickers x 15
Moroccan Night Club x 15
Wall sit x 10
Little baby arm circles – forward (holding wall sit) x 15
Little baby arm circles – backward (holding wall sit) x 15
SSH x 20
Plank x 20
Alternating Shoulder Taps x 15
Mountain climbers x 15
Windmills x 15
Squat x 20
SSH x 20

The Thang

F3 BASEBALL

Home Plate — Dips x 20 dips
First Base – Big Boy Sit-ups X 20
Second Base – Half Burpees X 20
Third Base – Merkins X 20
20 reps at each station and then rotate.  Once the PAX had made it at least two-three rounds, we reconvened at the stage.

The first team to round the bases and make it back to their spot yells grand slam and the others teams then have to do 10 burpees.

MARY-GO-ROUND to finish it out.

COT

It can be easy to get stagnant or stuck in your failure. It’s important for us to reframe what failure’s purpose is in our lives and how we use it to motivate us toward momentum. If we see all failure as an opportunity, it will not be a step back, but forward. When failure happens, expect it, and make sure that you are failing forward and using it to push you to be better.

Moleskin

Glad to meet our new FNG, Nelson. The weather doesn’t feel so cold if you keep moving.

News

Convergence / Anniversary on November 17th in Cleveland. Invite everyone and mark it on your calendar.

Upcoming Qs

Ringwald on Q at Hill City 10/25
 
 

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Lazy DORA gives your rest

QIC: Flemish
Date: 08/23/2018
PAX: Speed Bump, Sunshine, Laces Out, Whittler, Back Pew, Ringwald, Threeskin, Fissure, Moondance, VSquared, Candu
AO: Hill-City

Conditions

Almost fall-like, cool August morning,

The Disclaimer

Welcome to F3. My name is Flemish and this is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt. The goal is not to be perfect, the goal is to get better.

 

WARM UP | Great Hall

15 SSH IC
15 Wall Sit IC
15 Little Baby Arm Circles (while holding wall sit) IC
15 Little Baby Arm Circles – Reverse (while holding wall sit) IC
15 Cherry Pickers IC
15 SSH IC
15 Mountain Climbers IC
15 Plank Jacks IC
15 Shoulder Press IC
15 Chinoosks IC
15 Windmills IC
15 Imperial Walkers  IC
15 SSH IC

The Thang

Merkin Circle | At the Fountain

Starting with the person left of the Q, do one merkin and go around the entire circle clockwise, each person doing 1 merkin and holding plank while they wait for their turn. When it makes it back to you, add a merkin and keep increasing every time until we collectively make it all the way up to 5 each.

Mosey to the bridge and Bernie Sanders / Mosey (switching) until about half-way

Lazy DORA | The Bridge

  • 100  — 10 Dips | Planks
  • 200 — 20 Little Baby Crunches | 6” Leg hold
  • 300 — 30 Squats | Al Gore/Squat Hold

Partner up. Partners perform 100 Dips, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Dips while P2 planks, then switch. Continue switching between dips and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Indian Run to Bridge Start and Mosey back to the Blue Rhino

7 Minutes with MARY

PAX’s choice

  • Speed Bump: Michael Phelps
  • Sunshine: Box cutters
  • Laces Out: Flutter kicks
  • Whittler: Pickle Pounders
  • Back Pew: 20 LBC (OYO)
  • Ringwald: Pretzel Crunches
  • Three Skin: Hip Thrusters
  • Fissure: Boat, Canoe, Paddles

END WORKOUT

COT | Rest Requires Energy.

It’s easy to think that rest is simply doing nothing, but often that means we’re defaulting to inactivity and lack of intentionality. To truly get the most of out of your rest you either need to spend energy to plan it, or spend energy to do it. You know you’re at rest if you’re getting more energy back while you expend it on an activity.
Take time this weekend and week to ask what true rest looks like for you (hiking, reading, etc), and make sure you have reserve energy to maximize the benefits of good rest. Otherwise, you’ll slip into inactivity and become dead weight to your community.

Prayers

  1. Recent arrival and expected arrival of 2.0’s for Early Bird and Ohmes, respectively
  2. Mr. Clean
  3. The Count’s Family
  4. Duck Tales’ Mom
  5. Flemish’s Wife

News

  • Cam Run this Saturday- You can still sign up, reach out to Ringwald for details
  • Block Party at Red Bank High School – Reach out to Laces Out for details
  • Labor Day Convergence – more to come from Fissure